In today's era, people do not pay much attention to their health and they also do a lot of unhealthy eating habits. Because of which, their bones begin to weaken at an early age, and due to this they suffer from pain in the bones. Those who drink alcohol and smoke, their bones grow old prematurely and as soon as their age increases they have many bumps associated with bones. To keep the bones strong, it is important that you eat only nutritious food and include diet containing vitamin D in your diet.

Use these tips to strengthen bones
Take enough sunshine everyday

By getting enough vitamin D body the bones are strong. Therefore, advice to spend some time in the sunlight is given to everyone by the doctor. It is said that if you live in the sun 25 minutes daily, then your body gets rich vitamin D. In addition to sunlight, you also consume daily ingredients in which Vitamin D is rich in abundance.

Do exercise

By doing exercise, the bones are kept strong and the body is in good repair. So you do exercises everyday. In addition to exercising, you should also run for at least four days in a week.

Drink three liters of water

Water is beneficial for the body and drinking three liters of water daily is beneficial for bones. It is said that drinking a good quantity of water daily is not a pain in the waist, neck pain and bones. The disc itself is also healthy as well.

Milk intake

To consolidate the bones, take milk intake and drink at least two glasses of milk daily. Drinking milk produces strength in the bones. Elderly, children and pregnant women should drink milk daily. Because of the lack of Calcium in the bones of elderly people, milk is considered good for the development of children's bones and pregnant women have a special need for milk.

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Eat almonds

Almonds are good sources of calcium and protein is also abundant in it. Eating almonds strengthens the bones, and the yadastaat remains right. So eat the 4 to 5 almonds daily. Apart from almonds, you also add curd, cheese, orange and so on in your diet.

Olive oil

Olive oil is also considered beneficial for bones, and eating baked food in this oil strengthens bones. This has been proved in research conducted on olive oil. Therefore, you only use olive oil to make food.

Eat green leafy vegetables

By eating green leafy vegetables, bones are strong and contain good quantities of vitamin D. If you are non-vegetarian then you should also eat eggs, chicken and fish regularly. All these things are beneficial for bones.

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