HOW TO KEEP YOUR BONES & JOINTS HEALTHY?

                 

              HOW TO KEEP YOUR BONES & JOINTS HEALTHY?

WEAR OF CARTILAGE

All you need to keep your bone healthy and strong are vitamins & minerals. So let’s point out vitamins & minerals precisely.These are very vital to get away from any arthritis, joint pain like problems. 

You need 1 mineral and 3 vitamins for your healthy bones. Which are calcium & vitamins K, C, D. let’s discuss why we need just these 3 vitamins & 1 mineral. 

1.       Calcium             =  Almost all calcium is stored in bones and teeth, where it supports their               structure and hardness. The body also needs calcium for muscles to move  and for nerves to carry messages between the brain and every body part.

 

2.       Vitamin – D       = this is required to help the absorption of calcium.

3.       Vitamin – C       = Vitamin-c  required to repair cartilage(each bone joint has cartilage, when you walk or do any physical activity then those cartilage wear out, when it completely wear out then bones start to touch each other & leads pain in joints. So you need vitamin C to repair cartilage.) 

4.       Vitamin – K          = this is required for our bone density. (If you get fracture by ordinary jerk which means you have very less bone density.)

    

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food for bones

Basically we need to switch foods rich in these vitamins & minerals.

Foods rich in Calcium – milk (no/low fat), low fat dairy, green leafy veg’s, cereals, tofu, eggs.

Foods rich in vitamin D – Fatty fish, any meat, eggs, milk, yogurt.  

Foods rich in vitamin C – All citrus fruit like orange, lemons, melons, pineapple, spinach, tomatoes, gooseberry, broccoli, cabbage, etc.

Foods rich in vitamin K – Green leaf veg’s, meat, eggs, cottage cheese.

(Eggs – maximum 2 whole eggs/day.)

  

health benefits of consuming chocolate 

206 bones

 

Prevention - 

1.       Sodium – keep your sodium (salt) intake low because it retains water around joints, even in muscle glycogen. And be a reason of joint pain too. Avoid sodium if you are suffering from arthritis, hypertension, joint pain.  Instead take sodium you need to increase potassium (white/sweet potato, banana etc.) 

2.        Caffeine – avoid excess caffeine because it decreases the amount of calcium in body. Caffeine present in artificial sweeteners, green tea, coffee etc.(consume de-caffeinated green tea )

3.      Alcohol – keep alcohol in moderation (once in a week/ avoid its priority). Because it interrupt to absorption of all vitamins and minerals even cause of loss bone density. It also dehydrate you. 

Exercise & weight training (not power lifting) is must, it makes your joint & ligaments stronger.

  

                                      STAY HEALTHY STAY FIT

                                                                                                             Prince vashiist