HOW TO KEEP YOUR BONES AND JOINTS HEALTHY

Bones And Joints Health:

Bones and joints are responsible for the structure of our body.They are the only which gives our body a shape.

For a healthy lifestyle health of bones and joints are very much important. So here I am with some information about how to keep your bones and joints healthy.

To keep your joints and bones healthy by preventing them from diseases like arthritis and other bones related diseases due to less bone density,weak cartilage etc.

So let's talk about how to make your bones and joints healthy and what to avoid to prevent your bones from degrading.

The essential minerals and vitamins required for the healthy bones and cartilages are:-

1)Calcium - It is a very important mineral which is required about 1200 mg per day for healthy bones. You must have calcium in your diet for strong bones.
Food to add-Low fat diary,Tofu,Green leafy vegetables,cereals etc.
Don't go for only one sources of calcium as some food has some bad sides like diary product may contain Saturated fats which is bad for heart ,so consume calcium and other minerals and vitamins from different different sources.

2) Vitamin D- It helps absorbing calcium it is very necessary for absorption of calcium by bones.
Food to add-Milk,yoghurt,fatty fish,egg yolk etc. To much of egg yolk a day increases cholesterol so I would recommend to go for one or two egg yolks per day.
Sunlight is also a good source of vit D. But excess of sun exposure can cause skin problems.

3)Vitamin C- It is good for the strength of cartilage which connect the bones at the joints, It is like a tissue which is responsible for joints health ,when the cartilages tear out joint pains, arthritis etc like joint problems arises.
Food to add-lemon,oranges,spinach,tomato etc.

4) Vitamin K-It helps increase the bone density which as a result increases bone mass and strength.Reduce bone density makes bones weak.Bone density also decrease by heavy squats.

Food to add-egg,green leafy vegetables,meat,cheese etc.

Things to avoid:-

People having bones and joints problem, diseases like arthritis,joint pains etc and also for people who had not any bone related problem may avoid these things to prevent the bones from further degradation.

1)Lower the use of sodium.Sodium is present in almost every food. So limit the daily intake of sodium which is about 2400 mg and increase the use of pottasium in case of sodium offset .  Use less salt in foods.Rich sources of pottasium are potato,sweet potato etc.Excess of sodium also causes the kidney not to flush out water due to which water is collected around the joints which is bad for bone health.

2) Caffeine - Limit the caffienated products as they affect the bone health.Avoid using soft drinks.Excess use of caffeine makes the bones to reduce calcium.

3)Alcohol-Use of alcohol should be moderate that is ones or twice a weak is enough.Excess use of alcohol hinders the absorption of vitamin and minerals and it also causes tonnes of bad things to happen inside you.

Girls and women's are found to have generally lower bone density. You should take care of your bones and joints by healthy lifestyle and daily exercise and proper nutrition otherwise you will see your old age early.

Here are some facts about bones watch it out--↓

Take care of yourself, Be healthy.

Thanku .

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