How to strengthen the bones?

Here are the few food items that should be taken in order to strengthen the bone -

1. Green Leafy Vegetables

2. Intake of foods enriched in proteins

3. Exercise everyday

4. Drink Milk every-day and its by-products

5. Eat eggs

6. Limit caffeine (Coffee)

Strengthening bones is a very easy stuff to do. Diet rich in calcium nd phosphorus shoudl be taken. But max things depend on how good you maintain your muscle and exercises.

This lockdown is a very crucial time to fight the coronavirus. So it is important for us to stay at home and prevent the spread of coronavirus.
So we have to keep in mind the environment to keep our kids healthy amdist this lockdown.
They should be made to exercise rdd regularly. Exercises like skipping , stretching, situps etc. Should be done by kids. Even we ,parents, should accompany them in the exercises firstly to keep ourselves fit too and secondly setting them a personal example and as a source of motivation for them to carry on with the daily exercises.
They should be fed a balanced diet. Proper food , even during these lockdown, should be provided to the children so that they remain healthy. If possible juice, curd, all sources of protein and especially green vegetables should be provided to the children through appealing yet healthy foods.
Sleeping patterns should not be changed.
Proper sleep even during this lockdown should be maintained. Timely going to bed and waking up should be maintained to ensure a good quality of rest to the kids body.
Other than just food and physical exercises, mental exercises should be done. They should be made to play indoor games to keep them rejuvenated even when they are restricted at home.

Kids can begin with body weight works out, (for example, sit-ups and push-ups) and deal with procedure without utilizing loads. At the point when appropriate strategy is aced, a generally light weight can be utilized with a high number of reiterations (8–15). Increment the weight, number of sets, or sorts of activities as quality improves.

Strong bones mean a strong body. Bones require utmost care at an early age and after the 40s when you start losing your bone density. People who eat a healthy diet tend to have strong bones than their counterparts. Here is a list of foods you should eat for strong bones:

• Dairy food especially milk: Dairy food is rich in essential mineral 'calcium', our bones and teeth made up of which. As compared to other dairy foods, milk is richer in calcium and vitamin D. Low or no-fat milk is highly preferred as it lacks the unhealthy saturated fat.

• Fruits: Kiwis, apricots, pineapple, berries, oranges and papaya are calcium-rich fruits. Banana is also good for bone health but indirectly because it contains magnesium that helps in calcium absorption.

• Dark green-leafy vegetables: Green-leafy vegetables like broccoli, lettuce and cabbage are rich in calcium, vitamin D and Vitamin K.

Calcium helps in strengthening the bones while vitamin D helps in absorbing calcium. Vitamin K is a fat-soluble vitamin that makes proteins for bone metabolism and ultimately, healthy bones.

• Nuts: Nuts like walnuts and cashews are extremely helpful in building strong bones as walnuts contain a type of omega fatty-3 acid that helps in reducing bone breakdown and cashews contain calcium, phosphorus and magnesium.

• Fishes and eggs: Oily fishes like salmon and sardines and eggs help in increasing bone density as they are rich in magnesium which helps the body absorb calcium.

• Beans: Beans like pinto, red and kidney are rich in calcium and magnesium too.

• Soybeans and tofu are also good options when it comes to the health of the bones, especially for vegans.

Besides a healthy diet, exercise also helps in strengthening bones. Exercises like weight-bearing and resistance not only help in muscle building but, also help in making bones strong. Training that is given in martial arts are highly focused on making bones strong.

Proper diet and training help simultaneously in strengthening bones. Absence of any of these will not give you satisfactory results.