Sunday 22/June/2025 – 05:30 AM
Many people are exposed to a high loss of Bones With aging, as a result of many factors, and besides providing physical structure, bones protect the body of the body, support muscles, and store calcium, and with age the density of bone begins to decrease, which makes the body weak and vulnerable to fractures, and below is 5 ways through which bone density can be increased and preserved, according to what was published in the Times Now newspaper.
Calcium consumption
Calcium is one of the best microfinances that help to strengthen bones, and according to experts, it must be included in the daily diet, through natural foods such as milk, yogurt, canned fish, dark leafy vegetables, soybeans and nutritional supplements, and the daily recommended amount of calcium increases for those over the age of 50 years due to the increased risk of bone loss.
Increase the consumption of vitamin D
Vitamin D is considered important to support bone health, as it helps to absorb calcium, and the maximum recommended daily of vitamin D is 100 micrograms, or 4000 units, and sunlight can be seized every day for at least 10-15 minutes after using sunscreen to help the skin make the maximum benefit from vitamin D in the body, however you can also obtain enough vitamin D from some foods, including fatty fish.
magnesium
The presence of a sufficient amount of magnesium in the body is very important for bone health, and there are about 60% of magnesium in the body in the bones, and the recommended nutritional amount of magnesium per day ranges between 400 and 430 mg for men, and 310 and 320 mg for women, and magnesium can be obtained naturally through sources such as, coffee, green leafy vegetables, and legumes.
