Strengthen your bones the natural way

Your entire body stands on your bones , bones
give you structure , bones health is very
important . But todays eating habits and modern
lifestyle is causing bone deterioration . Bones
are getting weaker and leading to a condition
like Osteoporosis . A condition in which your
bone becomes brittle and fragile . There are
a few ways in which you can make your bones
stronger and maintain its health .
1 ) Add Magnesium to your morning diet . People
with sufficient intake of Magnesium have a
higher bone density . You must consume nuts
in morning breakfast , like almonds , cashewnuts
, walnuts and other nuts , hazelnuts etc and
all the seeds like flaxseeds and pumpkin seeds
and soya seeds and all the other seeds . So
try and see that all these seeds are soaked
overnight and consumed in the morning . In
the morning , after drinking a little warm
water , then drink a glass of lemon juice
in that put a spoon of chia seeds that are
soaked for 10 minutes . Chia seeds are for
magnesium and lemon for Vit C . Vit C is essential
for the formation of collagen . It supports
bone building .
2 ) Include calcium in your lunch . Your body
needs almost 1000mg of calcium everyday and
so add curd at your lunchtime . You can add
dairy products like paneer a very good source
of protein and green leafy vegetables in lunch
. These leafy vegetables are very much rich
in magnesium as well as calcium , but for
better absorption of calcium , vitamins are
required in your body . Expose yourself to
morning or evening sunrays , atleast for half
an hour . During afternoon also , sunrays
on different parts of your body would be wonderful
. Sunrays are required .
# ) Protein rich snacks . 50% of your bone
is made up of protein , intaking enough protein
is highly essential for your bone growth . It
also helps in absorption of calcium . There
are few foods that you can add to your breakfast
or snack time . Protein rich snacks . Very
good source of proteins would be peanuts which
you could boil with salt and water and take
it and another source is chana , roasted gram
, handful of that can give you a good amount
of protein . Another dish which is very common
is hummus . You can eat this hummus which
is a very rich source of protein with either
chapati or bread or even as it is .
4 ) Milk before bedtime . Milk is a super
food for bone health . It contains all essential
elements required for bone growth . Milk has
protein , calcium , magnesium , zinc and vitamin
B12 . Also a glass of milk taken at bedtime
with a little haldi inside , promotes what
is called as OJAS in ayurved . OJAS is a state
where you attain proper digestion and naturally
it can also give you good sleep .
5) Weight bearing asanas . There is a reason
why astronauts loose their weight . Their
joints are subject to less impact , less resistance
and less weight in the space . Why ? because
of zero gravity . More impact on joints and
bones help in better strength and better life
of bones . Here are few weight bearing asanas
to prevent osteoporosis . All one legged postures
like , Ekpadasan . Another posture is Natrajasana
. Second is hand pressed asana , in plank
pose , lie down on your stomach and raise
your upper body and take your upper body with
your arms straight and both the toes bent
inwards . Stay in this position like a plank
for sometime and come back . In Adhomukhswanasan
, sit in Vajrasana , bend forward take the
weight on your arms , lift the buttocks and
lift the body in the shape of V . Third type
of asana would be anti gravity asanas , so
here comes these asanas like Vipritkarni . Second
posture could be Sarvangasana . A very popular
exercise which we do right from our childhood
as a play is skipping , skipping the rope
. So try and skip and skip , take 100 rounds
, do atleast 100 rounds of skipping and atleast
4 km of brisk walking . As we grow old , bones
tend to deteriorate , but it can be slowed
down with proper diet and exercise , so follow
all these above tips , make yourself stronger
and fitter .