4 tricks to pamper your bones

Osteoporosis is a disease that every time more people in our country suffer from.

Therefore it is important to take care of your bones, do not leave them aside and thus avoid a fracture. That is why in Montsià we are going to give you 4 tricks to pamper your bones. 

1- Foods rich in calcium

There are infinity of products rich in calcium that will help strengthen your bones. Not just dairy (like milk, cheese or yoghurt) but also almonds, citrus, sardines or eggs. It is important to consume between 1000 and 1200 mg per day, depending on the age. 

2- Foods rich in vitamin D 

Vitamin D is a key factor because it helps your bones absorb calcium properly. The lack of this vitamin is increasing in women, and this is why we recommend you to eat eggs a couple of times a week, dairy rich in vitamin D, meats, mushrooms and, especially, blue sh. In addition, if you sunbathe every day day between 10 and 15 minutes, you will be promoting the absorption of this vitamin.

3- Cut down on tobacco and alcohol

An excessive consumption of tobacco and alcohol will affect your bone cells. These cells help build the bones and, in the event that they are affected it will cause a demineralization of the bones and will inuence the appearance of osteoporosis. 

4- Carbonated drinks do not help you 

Caffeine and gas can also affect the development of your bones, since they usually contain phosphorus. This chemical element causes the loss of calcium absorption, which together with caffeine makes your bones lose the necessary calcium. 

Help your bones absorb the necessary calcium. If you follow our advice, you will surely increase your bone density.