To strengthen bones and joints it is recommended to eat foods rich in calcium and although milk and cheese are the best known, there are other sources of calcium in addition to dairy products, such as dark green leaves like spinach and broccoli and nuts like nuts and peanuts.
But in addition to consuming these foods it is also recommended to do physical activity, but it is not any exercise that is indicated because in order to get the calcium to be absorbed and this strengthens the bone mass, activities that favor muscle contraction should be performed exactly on the spot that you want to strengthen.
For example, if the person needs to strengthen the leg bones it is good to walk, but running has much more impact, being much more efficient. However, when the person is very weak and there is a risk of falling, running may not be the best option, in which case physical therapy or weight training exercises are the most suitable.
What to eat
It is necessary to invest in calcium consumption, if possible, in all meals of the day. Preferring foods enriched with calcium is also a good way out, but the doctor may also recommend using dietary supplements of calcium and vitamin D to prevent or treat osteoporosis.
Some foods rich in calcium are sardines, tofu, Brazil nuts, beans, okra and plums. You can see the amount of calcium in these foods here.
When eating these foods, you should not drink coffee, coca-cola or eat chocolate because caffeine can interfere with calcium absorption, so you should wait at least half an hour to have a cup of coffee after breakfast or lunch.
In addition, it is also very important to be exposed to the sun in the early morning so that the sun's rays touch the skin, for the production of vitamin D which also helps in bone strengthening. In this case, you should 'get sun' without sunscreen and in order not to run the risk of burning your skin or getting skin cancer, you should always prefer the morning hours, until 10 am or in the late afternoon, after 16.
Best exercises
The best exercises to strengthen the bones are those that lead to muscle contraction but that have a direct impact on the bone, so everything that is in the water like swimming, hydrotherapy and water aerobics are not the most suitable.
Gym exercises like weight training, light running and Pilates exercises are excellent options for making the calcium in the blood absorbed by the bones making them stronger. In addition, they also strengthen the joints, preventing pain and imbalances.
Check out more food and exercise tips in our video below:
