Your entire body stands on your bones. Bones give you structure. Bones’ health is very important. But today’s eating habits and modern lifestyle is causing more bone deterioration. Bones are getting weaker and leading to a condition like osteoporosis, a condition in which your bone becomes brittle and fragile. There are few ways in which you can make your bones stronger and maintain its health.
Add magnesium to your morning diet.
People with sufficient intake of magnesium have a higher bone density. You must consume nuts in morning breakfast, like almonds, cashew nuts, walnuts, and other nuts, hazelnuts, etc. And all the seeds, like flax seeds, and pumpkin seeds, and soya seeds, and all the other seeds. So try and see that all these things are soaked overnight and then consume in the morning. In the morning, after drinking a little warm water, then drink a glass of lemon juice. In that, put a tablespoon of chia seeds, which are soaked for 10 minutes. Chia seeds are for magnesium and lemon for vitamin C. Vitamin C is essential to the formation of collagen. It supports bone building.
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Include calcium in your lunch.
Your body needs at least 1000 mg of calcium every day. And so add curd at your lunch time. You can add dairy products like paneer, a very good source of calcium. Add green leafy vegetables in lunch. These green leafy vegetables are very much rich in magnesium as well as calcium. But for better absorption of calcium, vitamins are required in your body. Expose yourself to morning or evening sun rays, at least for half an hour. During afternoon also, sun rays on different parts of body would be wonderful. Sun rays are required.
Protein rich snacks. 50% of your bone is made up of protein.
In taking enough protein is highly essential for your bone growth. It also helps in absorption of calcium. Here are few foods which you can add to your breakfast or snack time. Protein rich snacks. Very good source of protein would be peanuts which you could boil with salted water and take it. And another source is chana, roasted gram. Handful of that can give you a good amount of protein. Another dish which is very common is called hummus. You can eat this hummus which is a very rich source of protein with either chapati or bread. Or eat it as it is.
Milk before bedtime.
Milk is a super food for bone health. It contains all essential elements required for the bone growth. Milk has protein, calcium, magnesium, zinc and vitamin B12. Also a glass of milk taken at night with little haldi inside promotes what is called as ojas, says Ayurveda. Ojas is a state where you attain proper digestion. And naturally it can also give you good sleep.
Weight bearing asanas.
There is a reason why astronauts lose their weight. Their joints are subject to less impact, less resistance and less weight in the space. Why? Because of zero gravity. More impact on joints and bones. Helps in better strength and better growth of bones. Here are two weight bearing asanas that can prevent osteoporosis. All one-legged postures. Like ekpad asana.
Another posture is dhatraj asana. Second is hand-pressed asana. In plank pose, lie down on your stomach. Lift your upper body and take the weight of your upper body on both your arms straight. And both the toes bent inwards. Stay in this position like a plank for some time. And come back to normal. In adho mukha asana, sit in vajrasana, bent forward. Take the weight on your arm. Lift your buttocks up. And give the body shape of V.
Third type of asanas could be anti-gravity asanas. So here come these asanas like viparit karde. Second posture could be sarvangasana. A very popular exercise which we do right from our childhood as a play is skipping. Skipping the rope. So you try and skip and skip. Take 100 rounds. Do at least 100 rounds of skipping.
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And at least 4 km of brisk walking. As we grow old, bored tends to deteriorate. But it can be slowed down with proper diet and exercise. So follow all these above tips. Make yourself stronger and fitter.