എല്ലു തേയ്മാനം ,സന്ധിവേദന വരാതിരിക്കാനും ഉണ്ടെങ്കിൽ പൂർണ്ണമായും മാറാനും ഇത് കഴിച്ചാൽ മതി/Dr Vishnu

എല്ലു തേയ്മാനം ,സന്ധിവേദന വരാതിരിക്കാനും ഉണ്ടെങ്കിൽ പൂർണ്ണമായും മാറാനും ഇത് കഴിച്ചാൽ മതി/Dr Vishnu
Natural Ways to Build Healthy Bones
Building healthy bones is extremely important.
Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily (1Trusted Source).
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Here are 10 natural ways to build healthy bones.
1. Eat Lots of Vegetables
Vegetables are great for your bones.
They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage (2Trusted Source).
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults (3Trusted Source, 4Trusted Source, 5Trusted Source).
Eating lots of vegetables has also been found to benefit older women.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them
2. Perform Strength Training and Weight-Bearing Exercises
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
3. Consume Enough Protein
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown (22Trusted Source).
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake
Eat High-Calcium Foods Throughout the Day
Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones.
Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg
Get Plenty of Vitamin D and Vitamin K
Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases
Avoid Very Low-Calorie Diets
Dropping calories too low is never a good idea.
In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals
Consider Taking a Collagen Supplement
While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
Maintain a Stable, Healthy Weight
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
Include Foods High in Magnesium and Zinc
Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.
Consume Foods High in Omega-3 Fats

[@user-fq7dy9in1m]

നമ്മുടെ എല്ലാം നല്ലവരായ ഡോക്ടർസിനെ ദൈവം അനുഗ്രഹിക്കട്ടെ... 🌷🌷

[@abdua3866]

It's

[@sheebacherian1433]

വളരെ ഭംഗിയായി വിശദീകരിച്ചു നന്ദി

[@afsathibrahim1354]

വളരെ നല്ലോരു രീതിയിൽ പറഞ് മനസിലാക്കി തന്നു 🌹❣️🌹🌹 Very good 👍

[@aibar56]

Very well explained.Thank you Dr.

[@abdulrahmanelliyan7562]

ഒരുപാട് ആശയസമ്പുഷ്ഠമായ ബുദ്ധി
ജീവികൾക്കുതങ്ങുന്ന ചുരുക്കവിവര
രണം ....👨‍🎓👨‍

[@marybaby318]

വളരെ നന്ദി ഡോക്ടർ ദൈവം അനുഗ്രഹിക്കട്ടെ

[@kumaryvarghese]

10mnt kondu Valare upakara pradham aaya oru information aairunnu dr. May I god bless u & stay blessed

[@shamjishahul6840]

Thank you doctor,very informative

[@jinisudhakar250]

Thank you doctor,for your great information 🙏

[@vinitharsrs745]

വളരെ വ്യക്തമാക്കി തന്നതിനു നന്ദി. വീഡിയോസ് കൂടുതൽ നന്നായിരിക്കുന്നു

[@priyasajeevan3596]

Thank you doctor
Valare nalla arivukal

[@Laasic]

വളരെ നല്ല വിശദീകരണം.

[@chandrikaa2571]

Thank you so much for the very good information 🙏

[@alphonsathomas4918]

Thanks doctor, for your great information

[@babysarada4358]

Good advice and exellent class. Thanks Dr 🙏🙏🙏

[@dr.shahlashahband-vlogs7352]

Well explained doctor 😊👍

[@nethraprem8010]

Good information Dr👍👌 but skin specialists say that by applying sunscreen it only stops UV rays entering the body, it doesn't stop absorption of Vitamin D

[@uniquevloger2.060]

വളരെ നന്നായി മനസ്സിലാകുന്ന വിധത്തിൽ ഡോക്ടർ പറഞ്ഞു തന്നു. Thank you Doctor..

[@geethamani6274]

Thankyou സർ വളരെ ലളിതമായി പറഞ്ഞു തന്നു

[@abdulmajeedvaidyar502]

Very good presentation.. thank u dr

[@Murralikrishna]

നന്ദി ഡോക്ടർ, വളരെ സിമ്പിളായുള്ള വിശദീകരണം 🙏

[@sumangalanair135]

Very nice vaulibl information thank you so much Dr 👌👌🙏🙏🙏🙏🙏

[@johndiaz4205]

A lot of Thanks for your valuable information.May God bless you and ur family.Thanks once again.

[@NoorMohammad-gy6bn]

വളരെ ഉപകാരം ഉള്ള മെസ്സേജ് thanku

[@abdulsamadch999]

Sir ഒരു 50 age കഴിഞ്ഞാൽ ഇത്തരം കാര്യങ്ങൾക്ക് കഴിക്കാൻ പറ്റുന്ന മൾട്ടി വിറ്റാമിൻ എന്തൊക്കെയാണ്

[@ponammapn6843]

Thank you doctor ur valuable information

[@kitchenstore3867]

Thanks docatar👏

[@usharavi381]

താങ്ക്സ് ഡോക്ടർ ഞാൻ ഇന്ന് ഇതിന് ഡോക്ടറെ കണ്ടിട്ട് വന്നു ഇപ്പോൾ ആണ് ശരിക്കും മനസ്സിലായത്

[@rosilylouis3466]

Thanks Doctor very useful informations

[@sreekumariunni4532]

Very good explanation Dr.Thank u Very much

[@abdulrahimanalimoulavi7818]

Very very informative and helpful thanknow you doctor

[@ANANDKUMAR-hv7hd]

Dr...nalla vedio....🙏🙏🙏🙏💓💓

[@sejalneleema]

Thanking you too doctor , for your explanation .

[@remluremlu2071]

Nllakurearivukalthannadoctatrkeorayiramnanni

[@shahidhabeevi8821]

Good information
Thank you Doctor

[@mumthasabdulrasheed5254]

Thankyou Doctor👍👍👍

[@rasheedm152]

വളരെ മനോഹരമായ ക്ലാസ്സ്‌. Thanks sir....

[@Saraswati-kt7sv]

Well explained Dr. Thank you.

[@sujazana7657]

Thank u Dr sir👌❤

[@mariyakuttyv.m4273]

Thanks Dr. Good in4mation

[@iranastarr1598]

THANK YOU YOUNG DOCTOR.
I HAVE LEFT KNEE ONLY PAIN &A LITTLE SWELLING. ALSO BACK PAIN BADLY DOWN.
I WAS TOO FAST &SMART.
NOW ALMOST LAZY.
I USED A LOT OF LIQUOR&STILL SMOKING.
MAY BE THE CAUSE.
Also childhood food was not good.
these all may be it happened??

[@venuvenugopalnair1898]

Valare nalla doctor

[@aalwynjoy1771]

Thank you Doctors God bless you

[@charletjohnson506]

Thanks Dr 👍👍👍

[@sajilsalim3435]

Nalla avatharanam❤❤

[@yamunaprasad8289]

ഇതുപോലെ പറഞ്ഞു തരാൻ മനസ്സ് ഉണ്ടായതു തന്നെ വലിയ ഭാഗ്യം എനിക്ക് ഈ അടുത്ത കാലത്താണ് ഇതുപോലെ വേദനതുടങ്ങിയത് പറഞ്ഞ ഓരോ കാര്യവും എനിക്ക് ഗുണം ചെയ്യ്തു ഡോക്റ്ററിന് എന്റെ ഹൃദയത്തിൽ നിന്നും നന്ദി അറിയിക്കുന്നു

[@lillycyraic5932]

Good message

[@sallgvv2783]

information good doctor thank you

[@shabinkpavithran6250]

Dr oru samsayam . disc theymanam karanam kalu vedhana ulla aalukal. Kalsyan vittamin food kazhichaal vyathyaasam undavumo

[@krishnaunni4084]

Thank you for the good information.

[@pachappuclub6152]

Tanks ,.god bless u sir....Best wishes

[@basheermaanu893]

നല്ല അറിവ്

[@anitajayan164]

Thank you sir, you answered most of my doubts.

[@anandng385]

Very good thanks

[@AbdulRahim-xn4hk]

Very good information dr

[@cpworld5308]

നന്നായി പറഞ്ഞു തന്നu

[@razakkarivellur6756]

Thank u doctor,

[@sushilaachary6385]

Thanks docter 🙏🏻🙏🏻🙏🏻👍

[@syamalavijayansyamalavijay9881]

Very useful message

[@sathisathi2122]

Sir, exercises ne പറ്റി ഒരു വീഡിയോ ഇടാമോ?

[@ithuevidekittumthikalvanga4078]

Thanks doctor

[@remeshr353]

Good information 👍👍

[@vasumathisuma751]

Thankyoudoctor..,

[@rosyjoseph7359]

Thank u Dr

[@jasmiop6047]

Nice presentation 👏 👌

[@vidya.s6428]

Thanks Dr🙏🏻🙏🏻🙏🏻

[@prasannaleeja1324]

Thank you doctor sir

[@KPMNair]

Thank you Dr.

[@basheererumbuzhi3809]

Thank you doctor

[@molivarghesemolivarghese8790]

THANK YOU DR🎧🎧🎧🎧🎧🎧🎧🎧

[@user-qq7vv6zg7i]

അർത്ഥവത്തായ സന്ദശം 👌

[@sherlysharon9810]

Thanku

[@jayasreesuraj6843]

Thanks doctor 🙏

[@ancyberlan4436]

Super God bless you

[@bindubeegumshibly3827]

Thank you Dr

[@Arathisukumaran]

Thanku Docture

[@rosem3182]

Thank. You. Docter

[@santhakumarikunjamma4554]

Dr, eniykku naduvinte right sidil shakthamaya vedana, athinu enthanu treatment

[@ijasijas2598]

thanks very good information

[@ajaykumarajaykumar6827]

very good information

[@remap8493]

Thanks.calcium, vitamins D daily kazikunathu kuzapamundo

[@beenakuriakose4419]

Disc തെയ്മാനം good food and exercise kondu മാറുമോ Dr please 🙏56 വയസ് ഉണ്ട് work ചെയ്യാൻ പറ്റുമോ ഇനിയും ?

[@ambikap7192]

Veryuseful message

[@jameelafiroz6663]

Thank you

[@bestyps1443]

Thanks

[@rahilarazak5325]

Thanku Dr ❤️

[@thomascherian6297]

Thanks Dr.We can get calcium from yogurt and eggs too.Vitamin D from fish and mushrooms.Many people have knee pains as they age.Weight management is a good option.

[@thankachyj8375]

OK
Thankou
Dr

[@padminiamma8467]

Very well explained thank you dr

[@babyeapen8538]

I am 77yrs. Old. Problem is Hip/ball and socket. Expect your valuable advice.

[@MOVIECLUB-gm8sy]

Thanks ❤

[@shemeemabdulgafoor7707]

Is there side effects for Regenerative therapy. Please respond.

[@trianglesalesindia5378]

Dear dr. Enikku 57 vayasundu. Utreus remove cheythittu, 2month ayi. Enikku one year ayittu left side kalu madakki thaze irikkan pattilla. Randu kalum madakki palliyil irikkunnathu pole. Enthu treatment anu cheyyemdathu.. Pls dr.

[@mollybabu627]

Good dr. God bless you

[@premraj3293]

Superb sir, prevention is better than cure👏🏼👏🏼👏🏼👏🏼👏🏼

[@sumathimenon3254]

Veryuseful,video

[@user-qn3im5do6h]

Thank u dr..

[@sahadevanachary6919]

സാർ, വളരെ നന്ദി, നമസ്കാരം. ഇവിടെ എടുത്ത് പറയാനുള്ളത് മനുഷ്യൻ ചുമന്നു കൊണ്ട്‌ നടക്കുന്ന ശരീരമോ അതിന്റെ ഭാഗങ്ങളോ, പ്രവർത്തനങ്ങളോ ആരും ചിന്തിക്കാറും സംരക്ഷണം കൊടുക്കറും ഇല്ല.
ഉഗാണ്ടയിൽ എത്ര ബോംമ്പ് പൊട്ടിയെന്നും ജാതി തിരിച്ചു എത്ര പേർ മരിച്ചെന്നും ഒക്കെ മനസ്സിലാക്കി പ്രസംഗിക്കും.
അപ്പോ സാറിന്റെ വിലയേറിയ അറിവ് കണ്ട് കെട്ടവർക്ക് എല്ലു സംബന്ധിച്ചുണ്ടാകുന്ന എല്ലാവിധ അസുഖങ്ങൾക്കും അനാവശ്യ തെറ്റിദ്ധാരണകളും, അതുമൂലം ഉണ്ടാകുന്ന ഉൾഭയതലും ഉണ്ടാകുന്ന തെറ്റി ധാരണകളൊക്കെ മാറി സ്വന്തം ശരീരത്തോട് കടപ്പാടുണ്ടാകാൻ ഈ നല്ലൊരറിവ് തീർച്ചയായും ഗുണം ചെയ്യും 🙏🙏🙏🙏👍

[@suseelasuresh2692]

നല്ല ഡോക്ടർ

[@MrSuresh1541]

Well explained, never as before, keep it up! Expecting more from you. I strongly feel D rich foods could've been elaborate, the video appears short, had you elaborated on D it would've been lengthy. Thanks awfully 😍

[@lalybangera5384]

May god bless u

[@shillysahadevan1558]

Thankyou

[@nanthuambu5701]

Thank uu dr ji