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Nutrition Diet and Exercise Tips for Healthy Bones.

- July 23, 2020
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Nutrition Diet and Exercise Tips for Healthy Bones.

Nutrition Diet and Exercise.

Bones are the foundation for life we ​​know in our bodies. They shape us, help us stand tall, and keep everything in place. The more love and attention we give them, the more important it is. Through diet and exercise, you can make your bones bigger and stronger.

Defining Osteoporosis

Osteoporosis, or porous bone, is a condition where the bones of the body become weak and brittle. When healthy, the body completely removes and builds bone tissue. In osteoporosis, the body is rapidly getting rid of bone tissue the more it can make. This leads to perforation of bones and increases the chance of fracture.

Foods for Bone Health

Foods eaten day after day can have a big impact on your bone health. Regular fresh fruits and vegetables, legumes, whole grains, nuts and seeds, low-fat dairy, and fish are some of the best foods to choose from.


Papaya, Oranges, Bananas, Plants, Prunes, Grapes, Strawberries, Pineapples ...

Benifits of Fruits.

  •   Fruits contain fiber that is important to keep you full, keep digestion normal, and is associated with reducing the risk and effects of many diseases including heart disease, type 2 diabetes, high blood pressure, and some cancers.

  •   Fruits contain many essential vitamins and minerals that your body cannot produce on its own; This is what makes you feel healthy and energetic.


Spinach, Kale, Collard Greens, Mustard Greens, Broccoli, Potatoes, Bell Peppers, Brussels Sprouts ...

Benifits of Vegeables

  •    Replacing your high-calorie foods with fruits and vegetables (which are low in calories) can lead to low calorie intake. This in turn will also reduce the risk of weight gain, which is associated with many diseases such as type 2 diabetes and hypertension.


 Chiku, Black Beans, Pinto Beans, Kidney Beans, Lima Beans, Black Eyed Peas…

Primary Benefits

As an excellent source of complex carbohydrates, protein and fiber, legumes are a highly saturated food. This means that legumes for a relatively small amount of calories make you feel full longer and, therefore, help curb hunger which can lead to unhealthy snacking and unwanted pounds. It also supplies about 8 grams of fiber, or 31 percent of the recommended daily value. Most legumes contain significant amounts of insoluble and soluble fibers. Eating legumes several times a week promotes stool regularity and helps maintain blood sugar levels.

Secondary Benefits

Legumes are sometimes called "poor people's meat" because they are a cheap source of quality plant protein. They are indeed an ideal meat substitute, however, as the vitamin and mineral profiles of legumes and meat are comparable. While meat is also a source of cholesterol and saturated fat, however, legumes are a cholesterol-free diet that contains virtually no saturated fat. Consuming legumes instead of meat two or three times a week promotes healthy cholesterol levels and helps protect against heart disease.

Whole Grains

Oats, Brown Rice, Barley, Bajra, Bulgur, Buckwheat ...

Benifits of Whole Grains

  •    Consuming whole grains as part of a healthy diet can reduce the risk of heart disease.
  •    Eating whole-grain foods that contain fiber can support healthy digestion, as part of an overall  healthy diet.
  •    Eating whole grains as part of a healthy diet can help with weight management.
  •    Eating fortified cereal products with folate helps prevent neural tube defects when consumed as part of an overall healthy diet before and during pregnancy.

Dairy Products

Low-Fat or Un-Fat Yogurt, Milk, and Cheese

Benifits of Dairy Products

  •     Intake of dairy products that contain calcium has been linked to improvements in bone health, especially in children and adolescents, and may reduce the risk of osteoporosis.
  •     The dairy group provides many nutrients in the diet including calcium, phosphorus, vitamin A, vitamin D (in fortified products with vitamin D), riboflavin, vitamin B12, protein, potassium, zinc, choline, magnesium, and selenium.
  •     The intake of dairy products is important for bone health, especially during childhood and adolescence, when bone is being manufactured.


Canned sardines, salmon, mackerel and tuna

Benefits of Fish

  •   It reduces the risk of heart disease
  •   It can help with the lower symptoms of depression
  •   It is a great source of vitamin D.
  •   It helps improve vision and eye health
  •   It can help you sleep better

In the interest of bone health, it is important to note that there are certain foods that can put a disadvantage on your efforts to build strong bones. Limiting your salt intake, reducing your alcohol and caffeine intake, and limiting your intake of soft drinks are some additional recommendations.

Exercise for Bone Health

The bones become larger, become stronger and make the place you place a demand on it more rigid. If you do not engage in an activity that stresses your bones, they do not get a message that they need to be strong. Those who do not exercise run the risk of lower bone density or density. When you engage in weight-bearing exercise, your brain sends a chemical message to your bones that tells them to be ready to handle weight and effects.

There are two types of exercises that are important for building and maintaining bone mass and density: weight-bearing and resistance exercises.

Weight Bearing Exercise

Weight-bearing exercises are those that make your body work against gravity, such as running, walking, climbing ladders, dancing, and tennis. These are exercises in which your legs and feet are bearing your weight. Each time your foot hits the ground you exert a pressure on your bones, which react to maintain or sometimes increase their strength, which can be measured in terms of increasing bone density. The greater the effect of exposure to activity, the greater the benefit to your bones. So weight-bearing exercises that involve running or jumping are more beneficial to your bone health such as weight-bearing weight-bearing exercises. Swimming and cycling are not weight-bearing, although they are great aerobic exercises.

To maintain the bone-strengthening benefits of weight-bearing exercise, you should keep exercising regularly for long periods of time. If you stop exercising, the gain stops. Experts recommend weight-bearing exercise for 30 minutes every day to maintain bone health.

Resistance Exercise

The second type of exercise that is important for bone health is resistance exercise that uses muscle strength to improve muscles and strengthen muscles. These activities include weight lifting, such as using free weights and weight machines found in your local gym. Incorporating resistance training 2 or 3 days a week for 30 minutes per week has been shown to help maintain healthy bones.

5 Tips for Strong Bones

  •     Standing for 5 minutes of every hour while sitting for a long time.
  •     Walk and stand as often as possible during your daily activities.
  •     Try to stand as much as possible, raising the head towards the ceiling.
  •     Wear soft-soled shoes and thick socks to reduce trauma to weight gain joints.
  •     When lifting, avoid bending from the waist to get objects on the floor or low places. Instead bend with your knees. Keep your back straight while bending.

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