Strengthen bones, prevent osteoporosis | LifePress Magazine

The simplest explanation for osteoporosis is weak or porous bones. This is one of the most common forms of bone disorders, and women are four times more susceptible to this disorder than men.

Osteoporosis is most often associated with old age, but it is not an inevitable aging process, but the culmination of an unhealthy life at an earlier age. There is no substitute for healthy food, many people do not get enough calcium during the day through food, that’s why there are various supplements that can compensate for the recommended doses.

Strengthen your bones and don’t be afraid of osteoporosis

Eat a lot of dairy products, fresh cheese, yogurt, rub hard cheese on vegetables, soups and stews.

Soy products are full of calcium, you may not like their taste at first, but try different combinations until you get the right one. Soy milk and tofu are a real treasure trove of calcium. More about tufu and how to prepare it awaits you HERE.

Make seeds and nuts your regular snacks, walnuts, sesame seeds, poppy seeds… Snack on them in combination with dried fruit or sprinkle them over soups and salads.

Food rich in calcium is also fish, red beans, dates… Include them in your diet, but avoid combining iron and calcium, because they neutralize each other. Do not take any supplements before consulting your doctor. Excess calcium can cause constipation, bloating and kidney stones.

Exercise regularly, ride a bike, walk, run. At least 3 hours of physical exercise per week strengthens your bones and reduces the risk of osteoporosis. Which isn’t much, is it?

Expose yourself to the sun for at least 30 minutes during the day, this will provide you with daily amounts of vitamin D, which improves calcium absorption and additionally strengthens bones.