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| Maintain the habit of starting your day with a glass of water. (Source: Times of India) |
Drinking water
Strong bones are made partly of water, and they need water to perform specific jobs, like storing minerals and making red blood cells inside the bone marrow.
Furthermore, according to the US National Library of Medicine (NLM), water transports 99% of the calcium in the foods you eat to your bones, so staying well hydrated helps keep your bones stronger.
Therefore, you should start your day with a glass of water and keep your body hydrated throughout the day.
Adults should drink enough 40ml of water/kg/day with filtered water, fruit juice or foods containing a lot of water such as watermelon, cucumber...
Eat a calcium-rich breakfast
According to Dr. Christopher Sforzo, a bone and joint specialist in California, USA, calcium is one of the most important nutrients for bone health, helping bones become hard and strong, and also helping bones recover when damaged.
Furthermore, almost all of the body's calcium is stored in the bones.
This is why it is important to get enough calcium every day, either through eating calcium-rich foods or taking calcium supplements if necessary.
Foods rich in calcium include milk, cheese, yogurt, green leafy vegetables, almonds, salmon...
Do some exercises
According to the National Institutes of Health (NIH), weight-bearing exercises such as weight lifting can help strengthen bones, help the body maintain bone density and reduce the risk of osteoporosis.
Exercises include walking, running, playing tennis, dancing, or any exercise that involves standing on your feet, as well as using free weights, weight machines, or doing bodyweight exercises.
Adults should do at least 150 minutes/week of moderate-intensity exercise (such as walking or cycling) or 75 minutes/week of vigorous-intensity exercise (such as jogging or hiking).
Sunbathing
When skin is exposed to sunlight, chemical reactions in the skin create vitamin D.
Without enough vitamin D, the body absorbs calcium from food poorly and takes calcium from mineral stores in the bones. This weakens bones and prevents the formation of new bone cells.
According to the US Centers for Disease Control and Prevention, exposure to morning sunlight (which typically has a lower UV index) without protective clothing or sunscreen can have a positive impact on bone health.
So, to get more vitamin D (and stronger bones), try to get out in the morning sun every day.
Note: Too much exposure to sunlight, especially when the sunlight is strong and has a high UV index, can be dangerous for the skin, causing sunburn and skin cancer...
Stand and sit in the correct posture
According to Lalitha McSorley, a physiotherapist in Canada, maintaining proper posture such as sitting and standing straight with shoulders back and spine straight throughout the day can help reduce the risk of developing posture-related bone and joint problems.
Therefore, try to focus on your posture when walking, when sitting in a chair, especially if you have to sit at work for long periods of time, this will help reduce wear and tear on bones, joints, reduce stress on muscles and ligaments, and support healthy bones.
Start your day with some stretching
Stretching exercises such as yoga or tai chi can improve joint flexibility, increase balance, and reduce the risk of falls, fractures, or bruises.
However, in addition to stretching in the morning, you should stretch before and after exercise or whenever you have to sit in one place for many hours.
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