bone
The human body consists of a large group of bones, the number of which in an adult person reaches 206 bones. They form what is known as the skeleton, which in turn is divided into two main structures: the peripheral skeleton and the axial skeleton. Bones are found in all parts of the body in the hands and feet. And the head, back, and others. The density and size of these bones vary from one person to another as a result of several factors, including: genetic factors, aging, and others. Some are characterized by solid and strong bones, while others have weak bone structure and are susceptible to breakage and softening. In this article we will mention How to increase bone size and density.
How to increase bone size
- Consuming calcium in large amounts, and it can be obtained from dairy products such as milk, yogurt, cheese, labneh, and others. It is a very important nutrient in building bones and their health, and building teeth, as the body stores calcium inside the bones, so that it can be consumed at the appropriate time to carry out functions. Previous.
- Increase consumption of vitamin D, which is found in abundance in shrimp, fish, and eggs. It contributes to the absorption of calcium in the body and maintains the stability of its natural level in the bones. It is worth noting that it can also be obtained through exposure to sunlight for ten minutes four times a week. If it is not available in food, it can be obtained from medical supplements.
- Following a nutritional program contributes to achieving a balance between both Omega-3 fatty acids and Omega-6 fatty acids, as Omega-3 can be obtained by eating seeds, fish, and nuts, and Omega-6 can be obtained from olive oil, some vegetables, and corn. They help in the process of forming and building bones, and the balance between each of them preserves the bones and protects them from fracture.
- Providing the body's need for vitamin K, by following a diet that contains chard, kale, spinach, and cauliflower, as it is very important for the health of the body and bones. It also contributes to the formation of proteins, contributes to the distribution of calcium to all organs and parts of the body, and protects the body. The body prevents major fractures and osteoporosis, and increases the intestinal absorption of calcium.
- Eat foods that contain potassium, such as bananas, potatoes, and milk, as they are important for muscle and nerve health.
- Exercising daily for at least half an hour increases the density and size of bones and protects them from fracture and fragility. Examples include: climbing stairs, football, dancing, tennis, jogging, and basketball.
Tips to increase bone size
- Reduce the consumption of drinks that contain a high percentage of caffeine, such as: coffee and Nescafe, as they may interfere with the body’s good absorption of calcium.
- Avoid smoking, as it harms the health of the body and bones, and prevents them from increasing their density and size.
- Eat meat in a balanced manner, because increasing its consumption is harmful to the body’s health.
- Eat plenty of fruits and vegetables, as they are rich in minerals and vitamins necessary to build and increase bone size.
