How to Increase Bone Density Without Drugs: It is believed that weak and fragile bones should not be part of aging. Your bones are a living tissue, which itself works to make itself.
How to Increase Bone Density Without Drugs in Old Age
Your bone mass lasts from 20 to 40, which means that your bones remain perfectly healthy during this period. But as you get older, your bones start to weaken and your bone mass starts getting lighter.If you are also thinking about how to keep bones strong in old age, then in this article we are telling you such easy ways by which you can supply calcium. Also, Read – Best Weight Loss Tips For Endomorphs in 2021
Why Do You Need Calcium
Calcium makes your bones hard and strong. If the calcium level in your body is very low, then your body starts taking calcium from your bones.
Excess calcium deficiency makes a person at risk of osteoporosis or you may also have brittle bone disease. In this disease, the chances of breaking of bones increases when you fall. Also, Read – How to Boost Your Immunity By Eating Fruits: Eat 6 Best Cheap Fruits in 2020
How To Get Calcium
Around the age of 50 you need about 1,200 mg of calcium a day to prevent bone loss. But you must get more than 1,300 mg of calcium daily, between the ages of 9 and 18, to stock calcium. Good sources for taking this quantity include:
• 1 cup plain low-fat yogurt (300 mg)
• 1/2 cup tofu (200 mg) with calcium
• 1 cup baked beans (140 mg)
• 180 mg salmon
Why Do You Need Vitamin D
How to Increase Bone Density Without Drugs: Vitamin D works together with calcium. Without vitamin D, you cannot absorb calcium from foods. Vitamin D prevents your body from absorbing calcium from bones. Due to this your bones are weak.
Not only this, it also prevents your body from making new bone. You can find its level through a blood test. Normal for adults is 20 ng / ml more. Whereas less than 12 ng / ml means that your body is deficient in Vitamin D.
How To Get Vitamin D
Your skin makes vitamin D from sunlight. You should take sunlight for just a few minutes each day. Food is another way to get vitamin D. Good sources of this include:
• Fatty fish such as salmon, tuna or mackerel
• Cow milk, almonds, soy, and oats
Supplements can help you get vitamin D. But talk to your doctor first. Too much vitamin D can be harmful.
Best Exercises For Strengthening Bones
• Stair Climbing
Jogging can strengthen bones in your feet and toes. How to Increase Bone Density Without Drugs Strength training helps to make your bones heavy and dense.
• Push Up
• Free Weight
• Resistance Band
Exercise at least 30 minutes daily to make bones stronger. In this article we have complertly explain that How to Increase Bone Density Without Drugs in the old age.