Tips for Keeping Your Bones Healthy

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Tips for Keeping Your Bones Healthy

Tips for Keeping Your Bones Healthy - The human body can do certain movements and activities thanks to the cooperation between the muscle and the bone. The bone is also stuck to the meat as well as human muscle.

Tips for Keeping Your Bones Healthy

Abnormalities In The Bone

Some abnormalities in the bone will greatly disrupt daily activities of course. What are the abnormalities and bone damage that can interfere with daily activities:

  • Porous Bones
  • Osteoporosis
  • Broken Bones
  • Bone Cancer
  • Flu Bone
  • Fractured Bones
  • Weariness
  • Pain in bones
  • Sprains

Some of the examples above is a disorder and the damage that might occur in the bone if it does not maintain bone health as well. What is the proper way to maintain bone health? The following ways that can be done to maintain bone health:

1. Sit down in a good position and properly
Notice the sitting position. Because of many of the abnormalities of bone, like Achy originated from a mistake from a sitting position. Must be the ergonomic sitting position, namely:
  • Feet should be flat on the floor
  • Sitting in an upright position and relax
  • Avoid confronts the head upwards at the time was sitting
  • Use a Chair that has full-backup to the head
The wrong sitting position would normally very easily give rise to a sense of weariness especially on the neck and spine. If this continues, then the spine will be disrupted, so it will often feel pain.
2. sleep using a comfortable mattress
One of the things that makes the soreness and pain led to the part of the bone is the wrong sleep position. Sometimes we sleep without concern for the condition of the mattress. Whereas the condition of a hard mattress and potentially be very uncomfortable symptoms cause weariness on the part of the bone.
For that matter, do your best to sleep with the use of padded and comfortable mattresses, as a way of maintaining bone health.
3. Don't be too long silence
Install the same body position for a long time is also not good for bone health. Therefore, one way to maintain bone health is a lot to do light movements. Some examples of movements that can be done are:
  • Their shakes his head
  • A twist of the body
  • Running in place
Basically, bones need that continuously and regularly, so that the health and strength of the bone stay awake.
4. Often walk away and up the stairs
Walk away and up the stairs is one type of exercise that is very easy to do. Walk every day, at least not 1-2 kilometers, or up 10 stairs as much as 5-6 times.
This can help maintain bone health, especially the bone part of the foot in order to become stronger and not damaged.
5. Understand the right way to fall
It sounds maybe strange, however, when fall in the wrong position, it will be very fatal. Therefore when a crash, do not directly based on the hand. But try to let the bodies fall into a State of curled up, and fell sideways. This can avoid the occurrence of sudden load accepted by the bones, which can potentially cause fractures.
6. high calcium food consumption
One of the much-needed nutrients to help maintain the health of bone properly is calcium. Foods that contain calcium can help maintain a bone structure to keep it sturdy and strong, so it is not porous and easily damaged.
Here are some of the types of foods that are high in calcium, which can be an option for maintaining healthy bones:
  • Milk
  • Cheese
  • Yogurt
  • Vegetables
  • Fruits
  • Nuts
  • Grain
  • Fish products
  • Know
  • Tempe
  • Soy milk
  • Crackers (Malkist)
7. Consumption of supplements for bone health
In addition to consuming foods that contain calcium, you can also consume vitamins and supplements that can help maintain bone health. Usually, these vitamins also contain calcium, so good for bone growth, and how to maintain healthy bones.

 

8. use a safety when performing sports
For lovers of sports, indeed many types of sports that require energy and power that is very useful for bone health. Be sure to pay attention to the safety factor, especially on the part of the bone. Sports have accident risks and bone can cause:
  • Broken Bones
  • Fractured Bones
  • Sprains
Hence the obligatory law for using this type of additional security so that the injury did not occur on the part of the bone. Here are some examples of protective or safety that can protect your bones:
  • Dekker (in the sports of football, motor racing, hockey)
  • Helmet (in sports car racing, hockey)
  • Shoes (almost all sports, to protect the bones of the feet)
  • Gloves (motor racing and sports cars, hockey)
  • Glasses or Googles (sports-skiing, racing, etc.).
9. don't force myself

 

What does it mean? When the feeling that you are no longer able to do something does not be forced. For example when it is undergoing a sprain, do not impose to do normal activities, because even going to add to the pain.

10. do not carry too heavy

Carry too heavy with the empty hand is definitively affect bone health. Not only affected hand bones, but the spine will become abnormal because not powerless withstand heavy loads.

 

11. Don't be too Often Bends
A man was created to be able to stand upright. So, try to always be able to stand and sit upright. Do not be in a position too often bent, because that will greatly affect the health bones, especially the spine.

 

12. do not jump from a place that is too high
Jumping from high places without any tools or safety devices will impact badly on the health of your bones, mainly leg bones. How to maintain health bones this since jumping from high places can cause more severe injuries, such as broken bones.
This can we share in this article, may be useful and see you in the next article.
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