How to make Bones Stronger and Longer?

It's our bones which increase our height and make us look taller. That is why we must take care of our bones properly so they grow taller and stronger.
Following are some of the tips which help you in making your bones stronger and larger.

4 Tips for Larger and Stronger Bones

Exercise

Exercises are important when it comes to building strong bones and keeping them fit. When you are exercising, the muscles apply pressure and stress on the bones and this greatly helps to build and strengthen them. Also, there is restoration and regeneration of the bone tissue after a workout and this contributes to making the bones stronger. The best exercises for effective results include jogging, walking, hiking, jumping rope and running.

Calcium consumption

Calcium is actively involved in making the bones strong. As a matter of fact, weak and poorly developed bones are associated with low amounts of calcium in the body. Therefore, when the body has enough calcium it is able to build and maintain strong bones. The best calcium is the one you consume through foods. There are various calcium food sources such as milk, cheese, turnip and broccoli that you can make part of your daily diet.

Get plenty of vitamin D

Vitamin D works hand in hand with calcium to make healthy and strong bones. What vitamin D does is it boosts the body’s ability to absorb calcium mineral. In addition, it keeps the bones in shape and prevents the development of weak bones. You can easily get vitamin D from sunshine. All you have to do is spend some time in direct sunshine for about 5 minutes. Be cautious of overexposure to sunlight can damage your skin. Foods that contain vitamin D include tuna mackerel and egg yolks. You can also take vitamin D supplements.

Get enough vitamin K


Vitamin k can contribute greatly to bone health. One thing it does is improving bone density. A higher bone density is equivalent to strong bones that are less susceptible to fractures. Foods that are excellent sources of vitamin K include broccoli, green leafy vegetables, berries, and nuts. You can also get vitamin K supplements and take the recommended amount on daily basis.

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