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HOW TO MAINTAIN YOUR BONES AND MUSCLES AS YOU GET OLDER

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HOW TO MAINTAIN YOUR BONES AND MUSCLES AS YOU GET OLDER

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  1. HOW TO MAINTAIN YOUR BONES AND MUSCLES AS YOU GET OLDER People should be careful about their health as they gets older, your bones and muscles lose size and strength over time. Whether you are young or old, the following steps can help to keep your bones and muscles healthy and active. 1. Choose calcium-rich foods– Calcium is the most crucial mineral for your body and found in bones. Therefore, it’s best to spread your calcium intake daily. · Milk · Cheese · Beans and Lentils · Almonds · Fortified drinks and foods 2. Regular Exercise and Physical Activity- Exercise can prevent you from multiple age-related diseases and keep you fit. Evidence shows that regular exercise can make bones and muscles stronger and helps in the slow aging process. Following routine practice can help you to prevent your bones and muscles from losing their integrity. You can buy Fitness Equipment and Accessories from bettercaremarket to carry out regular exercise and physical activity.

  2. · Skipping · Running · Stretching · Dancing 3. Start weight-bearing exercise- Performing weight-bearing exercise can help to increase bone formation during bone growth and protect bone health in older adults. Hire a certified expert for weight-bearing practice. 4. Do yoga session and meditation – Yoga has given excellent results to maintain the human body. Do regular yoga and meditation at least for half an hour. 5. Eat lots of fresh vegetables and drink plenty of water- Vegetables are the best source of the majority of vitamins, which stimulates the production of bone-forming cells. Consuming a diet high in plants has been shown to help to create healthy bones. 6. Quit smoking and limit alcohol - If you smoke you may deteriorate your bones faster and are at a higher risk of a fracture. You can visit health centers to quit smoking. Loss of bone mineral density is associated with smoke and excessive alcohol consumption. 7. Vitamin D and take health Supplements-

  3. Most adults need 1,000–2,000 IU of vitamin D daily. You may get enough vitamin D through the sun and food sources like fish, liver, and cheese. Ask your family physician for advice on taking the right health supplements. Eat more fruits and vegetables for vitamin D, which strengthens bones and muscles. 8. Take Collagen Supplements- Collagen is the main protein found in bones. It contains the proline and lysine, which helps to build bone, muscle, and other tissue density. Things to know- 1. Studies show that half of the age-related changes to muscles, bones, and joints are caused by disuse. 2. Concern your family doctor for health issues. 3. The most common conditions affecting muscles and bones in middle age people are- Rheumatoid arthritis, muscle weakness, and pain, osteoporosis, osteomalacia. 4. An inactive and careless lifestyle causes bone wastage. 5. Drink plenty of water and take adequate sleep. 6. Read the latest articles on health related matters

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