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What can we do to improve our overall bone health? Maintaining good bone health is important for overall well-being, especially as we age. Here are several strategies that can help improve and maintain your bone health: 1. Adequate calcium intake: Calcium is essential for bone strength and density. Include calcium-rich foods in your diet, such as dairy products (milk, cheese, yogurt), leafy green vegetables, tofu, and fortified foods. Aim for the recommended daily intake, which varies by age and sex. 2. Sufficient vitamin D: Vitamin D is crucial for calcium absorption. Spend time outdoors or consider taking a vitamin D supplement, especially if you have limited sun exposure. Naturally occurring sources of vitamin D include fatty fish (salmon, mackerel), egg yolks, and fortified foods. 3. Regular exercise: Engaging in weight-bearing exercises like walking, running, dancing, and weightlifting can help build bone density and strength. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength-training exercises two or more days a week. 4. Avoid smoking and limit alcohol consumption: Smoking and excessive alcohol intake can weaken bones and increase the risk of osteoporosis. Quit smoking if you smoke and limit alcohol consumption to moderate levels (up to one drink per day for women and up to two drinks per day for men). 5. Maintain a healthy body weight: Being underweight can increase the risk of osteoporosis and fractures. Aim to maintain a healthy weight by adopting a balanced diet and regular exercise. 6. Consume a bone-healthy diet: In addition to calcium-rich foods, make sure your diet includes adequate amounts of other bone-friendly nutrients like magnesium, phosphorus, potassium, and vitamin K. Sources include whole grains, nuts, seeds, lean meats, seafood, fruits, and vegetables. 7. Reduce the risk of falls: Take precautions to prevent falls, as they can lead to fractures. Remove hazards from your living environment, wear appropriate footwear, use assistive devices if needed, and improve balance and strength through exercises like yoga or tai chi. 8. Get regular bone density screenings: If you are at higher risk for osteoporosis or fractures, speak with your healthcare provider about bone density screenings. These can help identify any bone loss and guide treatment options if needed. Remember to consult with your healthcare provider for personalized advice based on your age, sex, overall health, and any specific concerns you may have regarding your bone health. #bone health #physioscare #calciumintake #exercise #homeservicephysiotherapy #physiotherapyathome