[Babybird]

5 good tips for strong bone​

Bones tend to weaken with age. Peak bone mass is usually reached in your late twenties or early thirties1. From the age of about 35, more bone tissue is destroyed than newly produced. As a result, we begin to naturally lose bone structure with age. Women are the most affected by the decrease in bone mass, especially after menopause. One in three women suffer from osteoporosis at this age. Think now about strengthening your bones and follow these 5 tips that will help you have strong bones.

1. Eat healthy for good bone structure (most important tip)

Foods are essential health allies. Eat calcium-rich foods such as dairy products: milk, butter, cheese or yogurt. Some vegetables such as broccoli and fennel are also calcium providers and thus promote bone reconstruction.
Vitamin D
As much as possible, it is recommended to eat salmon regularly, because the vitamin D found in this fish increases the absorption of calcium at the intestinal level.

Proteins
In bones, protein makes up a significant portion of mass and volume, creating a web of fibers that lays the foundation for growth. In bones, protein makes up a significant portion of mass and volume, creating a web of fibers that lays the foundation for growth. Proteins are like scaffolding. Calcium and phosphorus form on it and stiffen. Healthy sources of protein include: dairy, fish, poultry, legumes, whole grains, nuts, seeds, and some vegetables like corn, broccoli, and asparagus. Foods rich in protein and calcium are to be preferred such as: canned salmon (with bones) or sardines, beans, dairy products (cheese, yogurt, fromage blanc, milk), green leafy vegetables and nuts.
Mineral water
In addition to good food hygiene, drink enough mineral water, especially water rich in calcium. This drink can allow a very important contribution of this mineral.

2. Exercise regularly

Do regular sports (jogging, cross-country skiing) or physical exercise (walking), as the practice of exercise would have a beneficial effect in reducing or delaying osteoporosis. We also know that in particular aquagym (gymnastics in water) would be effective in treating this disease.

3. Avoid falls

If you have osteoporosis, be very careful about falls. Take all the necessary precautions to avoid them: good shoes, good posture, avoid slippery floors, avoid ice in winter, possibly carry a cane. If necessary, it may be a good idea to rearrange your interior to avoid carpets and objects that could cause you to trip.

4. Adopt a good posture

Good posture puts less stress or overload on the spine. Take care every day to perform each movement correctly and adopt a good posture, especially at the level of the back. For example when lifting, bend at the knees, not the waist, and lift with the legs, keeping the upper back straight.
Improperly performed physical exercise can aggravate the symptoms of osteoporosis. If possible, seek professional advice. In order to improve balance and posture, you can favor exercises like Tai chi which will help you reduce the risk of falls and hunched shoulders.

5. Avoid smoking and drinking too much alcohol

Smoking and alcohol are associated with several risk factors for osteoporosis. Tobacco may interfere with calcium absorption while weakening bones due to loss of bone minerals, putting smokers at increased risk of fracture.