Check out 6 things to do every morning to improve bone health

Taking care of bone health is an extremely important job to maintain a healthy body. By doing a few simple things every morning, you will be able to significantly improve your bone health. Let’s learn more about this issue through the article below of Tnhelearning.edu.vn!

Drink water in the morning

Drinking water in the morning brings many benefits to health and bones. Water plays an important role in maintaining bone health. It helps store essential minerals and participates in the production of red blood cells in the bone marrow.

According to the US National Library of Medicine (NLM), water is responsible for transporting about 99% of the calcium from the food we consume to our bones. Therefore, providing enough water for the body will help bones become stronger and support calcium absorption more effectively.

To keep your bones strong, you should drink a glass of water every morning. Every day, an adult should drink at least 40ml of water/kg of body weight. For example, if you weigh 60kg, every day you need to drink an amount of water of 60kg x 40ml = 2400ml (equivalent to 2.4 liters).

Drink water in the morning

Eat a calcium-rich breakfast

Eating a calcium-rich breakfast is one of the key ways to support bone health. Calcium is an indispensable nutrient for the formation and maintenance of strong bones. It also plays an important role in the regeneration and repair of bones when they are damaged.

Our bodies store most of the calcium in our bones, and we need an adequate supply of calcium each day to meet our body’s needs. Eating a calcium-rich breakfast can include foods such as milk, yogurt, salmon, cheese, almonds, green vegetables, …

Eat a calcium-rich breakfast

Do some exercises to help build strong bones

According to the National Institutes of Health (NIH), weight-bearing exercise plays an important role in maintaining bone health. Activities such as lifting weights, jogging, playing tennis, … can help the body increase bone density and limit the risk of osteoporosis.

According to the NIH, every adult should do these exercises for at least 150 minutes per week (for moderate-intensity exercise), such as brisk walking or biking. If you do more intense exercise, like jogging, lifting weights, or hiking, about 75 minutes a week should be enough to improve bone health.

Do some exercises to help build strong bones

Bask

Sun exposure can have many benefits for bone health . When the skin is exposed to the sun, the skin produces vitamin D through chemical reactions . Vitamin D is an important factor in absorbing calcium from food and storing calcium in bones. When there is not enough vitamin D, the body will draw calcium from the stores in the bones, thereby weakening the bones.

However, it should be noted that overexposure to the sun, especially when the sun is strong and the UV index is high, can be harmful to the skin. Sunburn or prolonged exposure to the sun can increase your risk of skin problems like skin cancer.

To get enough vitamin D without these risks, you should be exposed to the sun during periods of mild sunlight such as early morning or late afternoon for short periods of time (about 10-15 minutes).

Bask

Stand and sit properly

Correct standing and sitting posture plays an important role in maintaining bone health. Specifically:

• Upright posture: Standing upright helps to distribute weight evenly across the body, reducing pressure on the joints. If you stand with an arched or unbalanced back, the pressure will be concentrated on certain joints, which in turn causes stress and can lead to osteoarthritis pain.
• Upright and balanced sitting posture: Sitting upright and balanced reduces pressure on the vertebrae and hips. Sitting stooped or unbalanced can cause tension and pain in the back and neck area.

Stand and sit properly

Start your day with a stretch

Starting your day with a stretch can have many benefits for your joint health. Exercises like tai chi or yoga can help reduce your risk of injury, increase flexibility, and make your joints stronger.

Start your day with a stretch

Above are the sharing of Tnhelearning.edu.vn about 6 things to do every morning to improve bone health. Hopefully with this article, you will pocket useful information. Thanks for watching!

Source: Health & Life Newspaper

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