Drink a glass of water
Drinking a glass of water as soon as you wake up in the morning is not only important for overall health but also good for bone health.
Bones are made up partly of water and perform functions such as storing minerals and making red blood cells inside the bone marrow.
So, start your day with a glass of water and remember to drink more throughout the day.
Eat a calcium-rich breakfast
Calcium is one of the most important nutrients for bone health – it's the mineral that keeps bones strong and hard, and helps bones repair themselves.
You can find calcium in dairy products such as milk, cheese, yogurt... Other sources of calcium include orange juice, green leafy vegetables, almonds, salmon...
Some exercises to strengthen bones
Exercise is not only good for your bones, it also helps strengthen them and stimulates growth.
Weight-bearing exercises and weight lifting can help strengthen bones, help you maintain bone density and reduce your risk of osteoporosis. We can also walk, run, play tennis, dance...
Sunbathing
Sunbathing is not only good for your mental health, it's also good for your bones.
According to the Harvard TH Chan School of Public Health, when your skin is exposed to sunlight, chemical reactions in the skin produce vitamin D.
Without enough vitamin D, your body cannot absorb calcium from food and instead takes calcium from mineral stores in your bones. This weakens bones and prevents new bone cells from forming.
So, to get more vitamin D try to get out in the morning sunlight every day.
Control your caffeine intake
Coffee is an essential part of many people's morning routine. However, drinking too much of it is not good.
Drinking too much caffeine has been linked to a slight increase in urinary calcium loss. Drinking 2 to 3 cups a day is unlikely to affect calcium absorption.
