Your entire body stands on your bones , bones give you structure , bones health is very important . But todays eating habits and modern lifestyle is causing bone deterioration . Bones are getting weaker and leading to a condition like Osteoporosis . A condition in which your bone becomes brittle and fragile . There are a few ways in which you can make your bones stronger and maintain its health .
1 ) Add Magnesium to your morning diet . People with sufficient intake of Magnesium have a higher bone density . You must consume nuts in morning breakfast , like almonds , cashewnuts , walnuts and other nuts , hazelnuts etc and all the seeds like flaxseeds and pumpkin seeds and soya seeds and all the other seeds . So try and see that all these seeds are soaked overnight and consumed in the morning . In the morning , after drinking a little warm water , then drink a glass of lemon juice in that put a spoon of chia seeds that are soaked for 10 minutes . Chia seeds are for magnesium and lemon for Vit C . Vit C is essential for the formation of collagen . It supports bone building .
2 ) Include calcium in your lunch . Your body needs almost 1000mg of calcium everyday and so add curd at your lunchtime . You can add dairy products like paneer a very good source of protein and green leafy vegetables in lunch . These leafy vegetables are very much rich in magnesium as well as calcium , but for better absorption of calcium , vitamins are required in your body . Expose yourself to morning or evening sunrays , atleast for half an hour . During afternoon also , sunrays on different parts of your body would be wonderful . Sunrays are required .
# ) Protein rich snacks . 50% of your bone is made up of protein , intaking enough protein is highly essential for your bone growth . It also helps in absorption of calcium . There are few foods that you can add to your breakfast or snack time . Protein rich snacks . Very good source of proteins would be peanuts which you could boil with salt and water and take it and another source is chana , roasted gram , handful of that can give you a good amount of protein . Another dish which is very common is hummus . You can eat this hummus which is a very rich source of protein with either chapati or bread or even as it is .
4 ) Milk before bedtime . Milk is a super food for bone health . It contains all essential elements required for bone growth . Milk has protein , calcium , magnesium , zinc and vitamin B12 . Also a glass of milk taken at bedtime with a little haldi inside , promotes what is called as OJAS in ayurved . OJAS is a state where you attain proper digestion and naturally it can also give you good sleep .
5) Weight bearing asanas . There is a reason why astronauts loose their weight . Their joints are subject to less impact , less resistance and less weight in the space . Why ? because of zero gravity . More impact on joints and bones help in better strength and better life of bones . Here are few weight bearing asanas to prevent osteoporosis . All one legged postures like , Ekpadasan . Another posture is Natrajasana . Second is hand pressed asana , in plank pose , lie down on your stomach and raise your upper body and take your upper body with your arms straight and both the toes bent inwards . Stay in this position like a plank for sometime and come back . In Adhomukhswanasan , sit in Vajrasana , bend forward take the weight on your arms , lift the buttocks and lift the body in the shape of V . Third type of asana would be anti gravity asanas , so here comes these asanas like Vipritkarni . Second posture could be Sarvangasana . A very popular exercise which we do right from our childhood as a play is skipping , skipping the rope . So try and skip and skip , take 100 rounds , do atleast 100 rounds of skipping and atleast 4 km of brisk walking . As we grow old , bones tend to deteriorate , but it can be slowed down with proper diet and exercise , so follow all these above tips , make yourself stronger and fitter .
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