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12 TIPS FOR STRONG BONES and PREVENTING OSTEOPOROSIS

Hamari full body ek skeleton se bani hai. Aur isse hi hume stability milti hai. Hum move karte hain aur hamari ability bhi isse hi hai. Hamari red aur white blood cells ki factory bhi hamari bones hi hain. More advanced age me bones ko strong and healthy rakhne ke liye calcium bahut important hai.

 

12 TIPS FOR STRONG BONES and PREVENTING OSTEOPOROSIS
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Bones me depletion(रिक्तता)-

Bones depletion yani bones me weakness ya osteoporosis ek disease hai. Ye kami calcium reduction ke karan hoti hai. Hamari life me continuous bones ka construction aur destruction hota rahta hai. Young age me bones ka construction jyada hota hai aur destruction kam hota hai.

After 40 ye destruction construction se bahut kam ho jata hai. Aisi situation me bones me fractures hone lagta hai. Aur jab ye process extreme way par jata hai tab ise bones depletion kahte hain. Ye important note hai ki ye calcium ki kami se hota hai. Calcium reduction se hamari bones more sensitive ho jati hain. At the older age me ye process aur bhi dangerous hone lagta hai. 

Women me men’s se bone density 30% less hoti hai. kyonki jab wo older hoti hain tab unme estrogen less produces hota hai. Wo bone depletion ki big risk face karti hain.

 Calcium kitne amount recommend-

Body me bone depletion ek natural process hai. Aur ise roka bhi nahi ja sakta. Lekin ise minimize jarur kiya ja sakta hai. Aur ye bones aur building bones ka maintenance nutrition ki correct quantity se hi possible hai. 

General population ko daily 1000 mg par day calcium recommend kiya jata hai. Adults ke liye ye per day 1200-1500 mg hai. Isme vitamin D add karna bhi most important hai. Ye hamari body me calcium absorb karne me helpful hai.

Agr aap apni bones ko strong akrna chahte hain to aap apni diet me vitamin D rich foods add karen. Aap ise sun or food dono se le sakte hain. Lekin bones ke liye ye important hai.

 12 Tips to Keep Your Bones Strong-

1.Know Your Bone Health

2. Add nuts to your diet:

3. Add Sunshine in Your Life

4. Eat dark green vegetables

5. Practice abdominal exercise

6. Protein is Important as well as

7. Physical activity strengthens the bone

8. Eat Calcium-rich Foods:

9. Quit smoking

10.Shrink Your Drinking Glass

11. Avoid Aerated Drinks

12. Talk to Your Doctor

 1.Know Your Bone Health:

Sabse first to aap apni bones ki strength aur health ko apne physician ko check karayen. Apka doctor kuch test karnege aur apko advise karenge. Jaise ki fracture risk assessment tool(FRAX) aur bone density jise DEXA bhi kahte hain.

Ye tests apki bone health diseases risk calculate karegi. Aur fir usi hisab se aap apni lifestyle me bones health ko judge kar payenge.

2. Add nuts to your diet:

Some ways nuts diet me add karne ke liye

  • Cold aur hot cereal ke breakfast me nuts add karen aur use healthy aur nourishing banayen
  • apne nonfat frozen yogurt me peanuts add karen
  • yogurt me chopped almonds sprinkle karen
  • salads aur soups me breadcrumbs ko replace akr nuts use karen

Sach kahun to mujhe handful crunchy nuts snacks me lena bahut best lagta hai. Apne dekha hoga ki nuts fat, proteins aur other fibers se full hote hain.Lekin ye bones ko strong karne me bhi important role play karte hain. Waise to sabki algalg nuts range hoti hai.

Lekin mera manna hai ki apno nuts rotate karte rahna chahiye. Ya fir aap mixed nuts bhi le sakte hain. Kyonki different nuts apki bones ke liye different special offer karte hain. Agr aap ek par stick ho jayenge to other benefit ko miss kar denge.

 

To chaliye hum some special nuts jo bones strong karne me help karte hain unki baat karen-

Almonds:

  • all nuts me highest calcium level
  • 1 serving apko 200 gm calcium provide karta hai
  • 240 mg potassium
  • bone building ke liye apki daily need ka 20% magnesium deta hai.

Walnuts:

  • quarter cup me 2.25 grams omega-3 fats-calcium amount ko increase karta hai. Bones strength ko bhi badhata hai.
  • ye good source of minerals bhi hain. Jo apki bones ko copper, boron aur manganese dete hain

inke alawa cashews, pistachios aur hazelnuts bhi bones ke liye important hain. Ye sab full of magnesium hote hain.

3. Add Sunshine in Your Life:

Apki bones se calcium absorb karne ke liye sufficient amount me Vitamin D ki jarurat hoti hai. Ek average adult ko per day kareeb 1000-2000 IU vitamin D ki need hai. Isse apki bones healthy aur strong rahti hain. Apni bones ko healthy rakhne ke aap sun ki morning rays ko apni life me shamil karen.

Han ek baat note karen ki aap jyada dhoop me na rahen kyoni isse skin cancer bhi ho sakta hai. Agr aap sunshine me nahi baith sakte to apne doctor se bolkar vitamin D supplements bhi le sakte hain

4. Eat dark green vegetables:

Apni diet me green veggies add karen. Aap ye to jante hi hain fruits aur vegetables rich in potassium, vitamin C, vitamin B, vitamin K aur magnesium hota hai. Ye sab nutrition apki skeletal health aur bones ko strength dete hain. Apki bone-building cells ko regenerate karte hain

5. Practice Abdominal Excercise:

Hamari spine ke liye hamari body ka fit hona bahut important hai. Iske liye apni daily life me exercise ko space den. Iske liye aap abdominal exercises kar sakte hain.

Is type ki sabhi exercise apki spine muscles ko strong banati hain. Ye apke balace ko improve karti hain. Aapko more suppor provide karti hai. Inse aapki sping healthy hoti hai aur apke falling chances reduce hote hain.  

6. Protein is Important as well as:

Aap apni diet me high-protein ko add karen. Jaise soy, beans, meat aur legumes. Protein bone mineral content ko increase karne me help karta hai. Hamari bones me fractures ki risk ko reduce karta hai.

Muscles ko preserve aur banane me help karta hai. Ye hamare joints ki cure karta hai. Iske sewan se hamari bones ko strength milti hai.  aaj hi apni diet me proteins ko add karen aur bone ko best health den.

7. Physical activity strengthens the bone:

calcium-rich diet ke sewan ke saath hi aap sufficient amount me physical activity jarur karen. Ye apki bones ko swiftly move karega. Jaise simple exercise like football, brisk-walking, basketball, cycling aur swimming.

Ye sab exercise apki bones ko strong karne me help dengi. Ye apki bones ki movement capacity ko increase karengi. Saath hi ye exercise muscle strength, coordination aur balance me helpful hain.

8. Eat Calcium-rich Foods:

Ye to aap jante hi hain ki calcium hamari bones ki good health ke liye important nutrient hai. Apni diet me calcium intake boost karen. Saath hi dairy products ka sewan bhi karen. Inke saath hi broccoli, tofu, soy milk aur cereals bhi calcium ke excellent sources hain.

Calcium bones ke liye important to hai lekin iski excess amount apko other health complication bhi de sakti hai. Isliye hamesha apne doctor se consult karke hi iski amount len.

9. Quit Smoking:

Agr aap smoke karte hain to instant usse doori bana len. Smoking health problems ke liye bahut harmful hai. Osteoporosis ka risk smoking se aur bhi increase kar deta hai.

Kya aap jante hain only one cigarette bone cells ki proper functioning me harmful hai. Soch kya rahe hain aaj se kya abhi se agr smoke karte hain to ab naa karen.

10. Shrink Your Drinking Glass:

Agr aap alcohol ka sewan karte hain to ise avoid karen. Apko apni bones ki health ke liye isse dur rahna bahut jaruri hai. Agr aap ise excess me use karte hain to isse bone density kam ho jati hai.

Isse mineral contents bhi kam ho jate hain. Isse osteoporosis ka danger increase ho jata hai. Apko hip fracture hone ka bhi khatra rahta hai. 

11. Avoid Aerated Drinks:

Various aerated soft drinks aur other sugary drinks apki bone health ke liye serious effect daalte hain. Regular carbonated drinks lene se bones growth weak ho jati hai.

Bones ke mineral content reduce hone lagte hain. Weight gain bhi start ho jata hai. Calcium aur iron bhi kam hone lagte hain. Isliye hamesha natural unsweetened juices ko add karen

12. Talk to Your Doctor:

Agr aapko bone related problems aur other health problems hain jinse bone loss hone lage. Aisi situation me aap apne doctor se consult karen. Apka doctor apko medications se bone loss ko cure karnege.

Be alert, agr aapko any complication aur health problem ho to quickly doctor se milen.

 

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