The type of diet you live by determines your health. And the earlier you start living healthy, the less likely you are to fall ill and become victim to diseases such as osteoporosis. Basically, if you maintain a diet of fresh vegetables and fruits you are on the right track. Do not get stuck in a rut. The number of fruits and vegetables are as vast as the colour of the rainbow and eating a variety will not bring boredom to your diet neither will it let diseases take over your body.
- Eat dairy products made from milk that is naturally rich in calcium. These days you get milk that has been super enriched with calcium, but you can skip that and stick to the natural stuff. Calcium is essential for bone building, so start with dairy products at an early age so you have a head start.
- Fish is a good source of both vitamin D and calcium. While vitamin D can be absorbed by skin by tanning in the sun, when it comes to diet, you can get it through fish. Fresh fish that has not yet been processed and frozen is a good option. The best fish is salmon, sardines and other omega-3 foods that will help your battle with osteoporosis.
- As always, fresh fruits and vegetables are the diet that needs to be eaten. These days you get produce that has been sprayed with pesticides. So try the farmer’s market and eat only fresh produce so that it benefits your bones. As said earlier, try different coloured fruits and vegetables because each one has a different benefit. For bones, green leafy vegetables like kale and Brussels sprout are a good idea as they have vitamin K in them which is excellent for bone health. Cook it as less as you can because it will help retain the nutrients within them.
- In case you’re not able to eat fresh food, even though that should always be a part of your dietary plan, you can always go for supplements. These are tablets that have a nutrient as the main ingredient and approximately one or two of them will contain your daily supply of it. Speak to your doctor about the appropriate dosage and do not skip the cycle of consuming them as prescribed.
- Drink plenty of fresh water as it helps flush out toxins and other pollutants in the body. For example, if you have consumed alcohol and let it sit in your system for a while, it will affect your bones with its residual sugars. By drinking water and letting that out of your system, you will prevent it from doing any harm to your body.
Dietary plan should once again be taken after consulting with your doctor. For example, dairy products may help your bones, but you might be lactose intolerant, so it does more harm than good for you. By looking for healthy alternatives, you can build a dietary plan and then stick to it to help keep bones strong and rebuild the broken ones.
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