Your whole body remains on your bones , bones give you structure , bones wellbeing is very significant. In any case, todays eating propensities and current way of life is causing bone decay . Bones are getting more fragile and leading to a condition like Osteoporosis . A condition wherein your bone becomes weak and delicate . There are a couple of manners by which you can make your bones more grounded and maintain its wellbeing.

                                             


                                              1 ) Add Magnesium to your morning diet . Individuals with adequate intake of Magnesium have a higher bone density . You should consume nuts in morning breakfast , like almonds , cashewnuts , pecans and different nuts , hazelnuts and so on and every one of the seeds like flaxseeds and pumpkin seeds and soya seeds and the wide range of various seeds . So attempt and see that this multitude of seeds are splashed for the time being and consumed in the morning . In the morning , subsequent to drinking a little warm water , then, at that point, drink a glass of lemon juice in that put a spoon of chia seeds that are doused for 10 minutes . Chia seeds are for magnesium and lemon for Vitamin C . Vitamint C is fundamental for the arrangement of collagen . It upholds bone building . 

                                             2 ) Include calcium in your lunch . Your body needs practically 1000mg of calcium ordinary thus add curd at your noon . You can add dairy items like paneer a generally excellent wellspring of protein and green verdant vegetables in lunch These verdant vegetables are a lot of wealthy in magnesium as well as calcium , however for better retention of calcium , vitamins are expected in your body . Open yourself to morning or evening sunrays , atleast for thirty minutes . During evening additionally , sunrays on various pieces of your body would be awesome . Sunrays are required .

                                            3 ) Protein rich bites . half of your bone is comprised of protein , intaking enough protein is profoundly fundamental for your bone development . It additionally helps in assimilation of calcium . There are not many food varieties that you can add to your morning meal or tidbit time . Protein rich bites . Very great wellspring of proteins would be peanuts which you could overflow with salt and water and take it and another source is chana , simmered gram , modest bunch of that can give you a decent sum of protein . Another dish which is extremely normal is hummus . You can eat this hummus which is an exceptionally rich wellspring of protein with one or the other chapati or bread or even all things considered .

                                            4 ) Milk before sleep time . Milk is a super nourishment for bone wellbeing . It contains all fundamental components expected for bone development . Milk has protein , calcium , magnesium , zinc and vitamin B12 . Additionally a glass of milk taken at sleep time with a little haldi inside , advances what is called as OJAS in ayurved . OJAS is a state where you attain legitimate absorption and normally it can likewise give you great rest .

                                             5) Weight bearing asanas . There is a justification for why space explorers free their weight . Their joints are likely to less effect , less opposition and less weight in the space . Why ? since of zero gravity . More effect on joints and bones help in better strength and better life of bones . The following are not many weight bearing asanas to forestall osteoporosis . Each of the one legged stances like , Ekpadasan . Another stance is Natrajasana . Second is hand squeezed asana , in board present , rests on your stomach and raise your chest area and take your chest area with your arms straight and both the toes twisted inwards . Remain in this position like a board for at some point and return to typical . In Adhomukhswanasan , sit in Vajrasana , twist forward take the weight on your arms , lift the posterior and lift the body looking like V . Third sort of asana would be repulsive force asanas , so here comes these asanas like Vipritkarni . Second stance could be Sarvangasana . An exceptionally famous activity which we do well from our adolescence as a play is skipping , skipping the rope . So attempt and endlessly skip , take 100 rounds, do atleast 100 rounds of skipping and atleast 4 km of energetic walking . As we become old , bones will more often than not crumble , however it tends to be dialed back with legitimate eating regimen and exercise , so follow every one of these above tips , make yourself more grounded and fitter .