Tips to keep bones healthy during summer:-

Maintaining proper bone health is very important at every age and especially while getting older. Keeping bones healthy will prevent the chances of breakage and any other bone-related problem at older ages. In recent years it has been observed that there has been a rise in problems related to bone in adults and children because of the poor intake of vitamin d calcium and not doing enough exercises. Especially during the summer season being dehydrated stopping daily routine exercises and decreasing the calcium intake causes lot of problems.

There are many people who don't think of bone health when they think about summer, however the summer season is actually a perfect time to focus on bones health.

Tips to increase bone health:-

1) Spend some time in the sun:- spending some time in the sun is the easiest way that can help to increase the bone health during this summer season. Sunlight helps our body in production of vitamin d which allows the production of calcium in the body. Studies prove that people who do not get in a vitamin d has greater risk of breaking bones and bone loss. Try to spend at least 20 to 30 minutes a day in direction light and remember to use sunscreen to protect the skin from sun damage.

2) Exercise daily:- Exercising and walking should not be avoided in summer season due to sun it is very important to get yourself moving for healthy bones. Like muscles burns also need exercises to fulfill the range of motion and proper work balance. Daily exercising can help the bones to stay active and strengthen them for heavy weight bearing activities. Brisk walking for at least 30 minutes a day even in indoors or when the sunlight is not the brightest.

3) Maintain a healthy weight:- Maintaining a healthy weight during summer season is very important for bones as during the summer season, the bones handle heavy exertion while walking running or any kind of movement, maintaining a healthy weight creates less pressure on the bones and the joints as well. Exercising daily can help you to maintain a healthy weight and to keep the bones healthy.

4) Eat healthy balanced Diet:- Eating edequate amount of food and diet help you to maintain proper bones health during this summer, bradford's that are rich in polyphenol it is a group of plant-based chemical which helps the bone to become healthy during the summer season, Eating healthy diet provide strengthening to the bones which decreases the risk of bone fractures bone dislocations and bone related problems. Try to increase the intake of blackberries beads cherries raspberries and grapes.

5) Increase calcium intake:- It is very important to get enough amount of calcium along with the diet or as supplements for better bone help as calcium is the main component of the bone, it is suggested that at least 700 mg calcium should be consumed daily. Try to add daily products in your diet to increase the calcium intake.

6) Stay hydrated:- Always try to drink as much as water you can during this summer season staying hydrated will keep the body moist and will help in strengthening of bones and muscles. Try to avoid cola drinks add some fruit juices milk and most important water into your daily routine.

7) Quit smoking and limit alcohol:- It is very important to quit smoking and limit alcohol intake as reports prove that smoking and consuming alcohol regularly decreases the calcium intake in the body which may lead to serious health problems and can deteriorate healthy bones as well.

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