Many youth believe that the problems of bones and joints increase with aging. However, the truth is that it is important to strengthen bones at the age of 20 and 30 and to protect against arthritis later. Bad habits can weaken bones, increase inflammation and increase the risk of joint breakage. In such a situation, you can make your bones strong by making small changes in your lifestyle. Let us know what Dr. Venkatesh Movwa, an expert on regenerative medicine at Regen Orthosport in Hyderabad and Dallas, says about this?
Stop sitting too much.
Doctors say that the bones can weaken the bones by not keeping the body active. Not being active regularly reduces the density of bones and tightens the joints, which increases the risk of arthritis.
What to do – To maintain the density and flexibility of bones, you can walk, jogging or exercise daily for at least 30 minutes.
Not to include calcium in diet
It is very important for strong bones to include calcium, vitamin D and protein in your diet, but many young nutrients eat more processed foods than foods rich in nutrients. Vitamin D deficiency further weakens bones by reducing calcium absorption.
What to do- Eat leafy vegetables for calcium, dairy products, almonds and fish and stay in regular sunlight for vitamin D. If necessary, take a diet according to the advice of the doctor.
Eating sugar and junk food
Sweet beverages and processed foods are high in phosphate, which reduces calcium in bones. A research suggests that excess sugar also increases inflammation, which causes joint pain.
What to do – Take milk, fresh juice or herbal tea instead of soda and include foods rich in all nutrients in the diet.