Prepare a 'backup plan' for your bones in your youth, this will be useful to you in old age.

Vitamins for Bones and Joints: People often consider weakening of bones with age as very natural. But this assumption is wrong. In fact, bones are living tissue that regenerates itself. Bone mass is at its peak between the ages of 20 to 30. as I got older bones You can take help from this 'bank'. In such a situation, it is very important that you bones Prepare this 'backup plan' so that you can use it when needed. Let us know how this backup will be prepared.

Pay special attention to calcium

To keep bones healthy calcium It is a very important element. However, studies show that most people do not get enough of it. Calcium makes bones hard and dense. if in the body calcium If the levels are too low, the body starts taking it from your bones. In such a situation, there is deficiency of calcium in the bones and they become weak. Conditions start getting worse with time. When this quantity becomes too low then diseases like osteoporosis start affecting you. Due to this, along with pain and swelling in the bones, the risk of their breakage also increases.

How much calcium do you need?

If you want to keep your bones strong, it is important to consume calcium in the right amount. After age 50, you need about 1,200 mg of calcium per day to prevent bone loss. At the same time, children between 9 to 18 years should consume about 1,300 mg calcium daily. Some food items are stores of calcium, if included in your diet you will be able to get this element in abundance. Curd, tofu, beans etc. are rich in calcium. You can consume them regularly.

Don't ignore this important vitamin

Generally people pay attention to all the vitamins. But forget Vitamin D. Whereas it is very important for the body as well as bones. Vitamin D works together with calcium. Without it or in its deficiency, the body is unable to absorb calcium from foods. Which has a direct effect on the bones. Vitamin D deficiency not only weakens the bones, but the body also faces difficulty in making strong new bones. Normal vitamin D levels for adults are equal to or greater than 20 ng/mL. Less than 12 ng/mL means you suffer from vitamin D deficiency.

Consume Vitamin D like this

Your small efforts can compensate for the deficiency of Vitamin D in the body. For this, you must sit in the sun for at least 30 minutes a day. It provides plenty of Vitamin D. Along with this, fortified milk obtained from almond, soya and barley is also rich in Vitamin D. Consumption of fortified cereals is also beneficial. Fatty fish like salmon, tuna or mackerel also supply vitamin D. You can also take Vitamin D supplements as per doctor's advice.

These efforts will also be useful

Along with eating habits, adopting a healthy lifestyle can also overcome the deficiency of Vitamin D and Calcium. Exercise regularly for at least 30 minutes. Especially exercises that strengthen bones and muscles. Like walking, jogging, running, dancing or climbing stairs etc. You will also benefit from exercises like pushups, rowing, free weights. Distance from smoking, alcohol and sugar is also very important.