Osteoporosis and osteoarthritis can affect bones if not strengthened. The key is nutrition and exercise. Here’s what to do.
Our bones are composed largely from calcium, proteins, mineral salts and water. So to strengthen them it is obvious that you need to get a good amount of these nutrients in your diet. A good diet is the basis but it is not the only thing we can do to improve the health of our bones and prevent these pathologies.
Strengthen your bones naturally: the exercises and nutrition to follow-Roma-news.it
There are also some vitamins that are valuable for bones: vitamin D and vitamin K. In fact, vitamin D is a powerful antioxidant, helps calcium to fix in the bones, improves bone density and prevents osteoporosis in menopause. Vitamin K, on the other hand, has proven to be important in the proper functioning of the proteins that make up bones and some studies have verified the association between a vitamin K deficiency and a greater tendency to fractures. So What specifically can we do to strengthen our bones?
Nutrition and exercise are the basis of bone strengthening
As we said, nutrition is the basis. And we especially want eat foods that contain calcium, proteins, mineral salts and vitamins which can help our bones and be stronger. For example milk and dairy products they are one of the main sources of calcium often enriched with vitamin D.
We can choose between milk, parmesan, emmental, fontina, caciocavallo and provolone. Also the fatty fishsuch as salmon or tuna, contains a lot of vitamin D.
Physical exercise can also help us in our goal-Roma-news.it
It’s still spinach, broccoli and cabbage they contain calcium, vitamin K and mineral salts. Also eat legumes is important: beans, chickpeas and lentils are a good source of calcium, iron and other essential nutrients for bones And finally, dried fruit which has a high calcium content, especially almonds, Brazil nuts, sesame seeds.
Nutrition must be accompanied by physical exercise to strengthen bones naturally. Exercises to strengthen bones are of two types: flexibility to improve joint mobility, for example by stretching, yoga and pilates are excellent; strength and endurance, which can be improved by running and doing light weights. Last but not least is take calcium, vitamin and protein supplements which can help us if we have a strong deficiency of these nutrients.
In any case, relying on a doctor is always the best choice. He will be able to guide us and give us the most suitable path for us to strengthen our bones and prevent diseases such as osteoporosis and osteoarthritis.
2023-10-25 09:00:32
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