How to overcome Skeleton or Bone diseases and disorders?

NUTRIENTS GOOD FOR BONES

Eat a healthy diet rich in manganese, zinc and copper

A healthy diet includes a balance of lean protein, whole grains and fruits and vegetables.

Foods high in manganese include nuts, shellfish, dark chocolate, soybeans and sunflower seeds.

Beef, shellfish and peanuts are foods that are high in zinc.

Copper is prevalent in foods like calamari, lobster, sun dried tomatoes and oysters.

Consume foods and drinks that are high in CALCIUM.

Eat a lot of foods high in calcium. 1000 to 1200 mg a day.Bones depend on calcium for strength.Diary products such as milk and cheese are excellent source, as are the leafy vegetables such as broccoli.

VITAMIN A

It is commonly found in dark green and orange plant foods such as kale, carrots, sweet potatoes and mangoes. You need to consume that are abundance in Vitamin A, since this will ensure the proper development of bones which are considered as the most important element in the skeleton system. Be cautious excessive Vitamin A will diminish calcium content in bones.

VITAMIN K

It helps to increase bone mineral density and reduces the risk of fractures in people with osteoporosis a disease in which the bones become week and fragile. For more Vitamin K in your diet, eat green vegetables such as cabbage, asparagus, spring onions, cucumbers

DOS

• Engage in regular weight-bearing exercise such as walking, jogging, climbing stairs, cycling and weight lifting 

• Get at least 8 hours of sleep every night      

•  Drink at least 8 glasses of clean water every day. The body needs to remain hydrated to be healthy. Hydration is important to maintaining bone health.

DONTS

• Avoid smoking and drinking excessive amounts of alcohol 

• Avoid excessive amounts of salt, soda and carbonated drinks, caffeine and hydrogenated oils, which are known to diminish calcium content in bones. 

• Avoid excessive eating fatty foods

Eating excess fatty food can lead to obesity and other disorders that impact the skeleton and other body systems. However, fats are an essential part of a balanced diet and needed to maintain bone health.