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Communication – Agencies:
Recent studies have recommended several tips for maintaining, strengthening and expanding bones with the necessary minerals, especially for older men and women.
Studies, conducted by a group of scientists and doctors, including doctors from the Cleveland Clinic, USA, showed that eating vegetables and doing a number of exercises helped strengthen bones and joints as well as the need to stop certain habits that damage human bones.
And doctors must adhere to the following ten tips to protect themselves from vulnerabilities, namely:
1 – Consume enough calcium every day, the bones being composed of calcium. The best way to prevent arthritis is that the diet includes some of the calcium needed to stay strong at all stages of life.
2 – Maintaining a healthy weight, below normal weight is one of the most important factors of osteoporosis, and obesity increases the rate of vulnerability.
3 – Get Vitamin D every day, which helps the body absorb calcium. Its exposure to the sun and certain foods, such as milk, is its source.
4 – Exercise and walking, especially strength, such as pressure on certain joints, is particularly important for people with joint insufficiency of the lower limbs, such as knee arthritis or hip.
Weight exercises are among the best exercises to build bones and are the most effective, but these weights must be limited and advised to be a good counselor or coach.
5 – Quit smoking, when the loss of bone density is related to smoking, so you must follow a program to abstain from smoking or reduce a lot, and not to drink alcohol because of its damage.
6 – Examination of density, doctors can get a quick review to ensure that bone density is intact and determine the risk of diagnosis of osteoporosis and fractures.
7. By taking medication, women and men with chronic osteoporosis can take many medications to prevent serious fractures, especially to the hip and spine bones, consulting a doctor.
8 – Stay away from fast foods and drink a lot of soft drinks, because of substances harmful to bone health, and also advise to consume drinks, herbs and spices, such as black pepper, ginger, mint and nuts.
And the use of parsley in some foods and eat avocado, cabbage, broccoli, soy, and also recommended to eat vegetables, being the best source of vitamin (C), which stimulates the production of bone cells.
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