“How to get “bones of steel”. Bone loss is generally accepted as just a normal part of ageing. But it doesn’t just start when you’re 65… it begins as early as your 40’s.
That means if you’re reading this, there’s a chance you need help. and you need it NOW! So here’s what you can do to protect yourself. Do some regular exercises 3-5 times a week, minimum 30 minutes a day. Eat more vegetables: Vegetables are high in fiber, vitamins, and minerals. One of those key vitamins being vitamin C – which has been proven to help build bone density. A yellow and green vegetables help maintain bone density and strength. Consume foods high in vitamins K and D: As I’ve shared with you before, vitamin K reduces calcium loss and helps minerals bind to your bones. While vitamin D helps your body absorb calcium. Eat foods full of magnesium and zinc: Nuts are rich in magnesium, and they help to promote proper bone health and density. Magnesium also helps to activate vitamin D which increases calcium absorption. Meanwhile, zinc promotes bone growth and helps to prevent bones from breaking. Maintain a healthy weight: Being underweight can increase your risk of developing bone disease, while being overweight can put more strain on your bones. Managing your weight through diet and exercise can help boost bone density. Quit smoking and drink moderately: Smoking is a bad habit that has been found to increase your likelihood of osteoporosis, and to increase your risk of bone fractures. And chronic heavy drinking has been shown to decrease your calcium absorption, which can affect bone density and raise your risk of osteoporosis. #diet #supplements #healthyfood #kettlebellworkout #fitness #strengthandconditioning #core #wellness #weightloss #bodybuilding #weightloss #bodytransformation #strong #nutrition #legsworkout #core #functionaltraining #muscle #bone #sportperformance #glutesworkout #hipsexercise
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