Tips for taking care of your bones so they don’t wear out easily. And look bright from the inside to the outside.
“Bone” is an organ that is extremely important to the body. Because it is the structure of the body that keeps the body in shape, is the attachment point for muscles. And is also a protective shield for important internal organs. หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ Because it is important, it must be well taken care of regularly so that it does not easily wear out.
By expert doctors, 4 easy ways to help strengthen your bones
- Eat foods high in calcium.
Eating foods that contain calcium and must be sufficient for the body’s needs
For example, small fish, beans, sesame, green vegetables, and milk will help build calcium for strong bones and teeth. Thai menus that build calcium are easy to find. Such as mackerel chili paste with fresh vegetables, morning glory soup, etc.
- Eat foods that contain vitamin D.
It is an important factor in the absorption of calcium into the body and also helps maintain normal calcium levels in the bones, such as liver, butter, egg yolks, salmon, tuna, and mushrooms.
- Avoid smoking
Certainly, cigarettes are bad for your health in every way, especially your bones because they contain nicotine, which destroys bone strength and also blocks calcium absorption in the digestive system. Also, you should avoid carbonated drinks, tea, coffee, and alcoholic beverages, which cause the body to lack calcium and lead to osteoporosis.
- Exercise regularly
Focus on exercise, whether it is walking, running, swimming, jumping rope, cycling. You should choose exercise that is appropriate for your body. Exercise at least 30 minutes – 1 hour a day, 2-3 times a week, including controlling your weight to be in the appropriate range.
However, if you are concerned about your bone and joint health or would like more advice on how to care for your bones and joints to make them strong, you can also come in for a diagnosis from a specialist.