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Love Them Bones

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Food that you can incorporate in your daily diet bones will love :

Milk, cheese and dairy products fortified with calcium and/ or Vitamin D

Green vegetables (broccoli, cabbages, sprouts, lady’s fingers)

Dark green leafy vegetables like kale, spinach, mustard green, Turnip greens, etc.

Eggs, liver and meat rich in vitamin K2

Tofu and cottage cheese

Fruits like oranges, grapefruits, strawberries, papaya, pineapples

Nuts rich in Omega 3 like chia seeds, flax seeds, walnuts

Bakery food make with fortified flour (like breads)

Fish such as sardines and pilchards

How much water they need:

8 BIG glasses of water throughout the day

Exercises routine to keep them fit:

Weight bearing and resistance exercises are best, if you have healthy joints and bones

Weight bearing exercises:

Walk everyday for 45 mins

Hiking

Jogging

Climbing stairs

Playing tennis

Dancing

Resistance Exercises:

Lifting weights under proper supervisions

Click HERE for an age and injury- appropriate exercise charts for strong bones and healthy muscles

Daily activities to help them heal and rejuvenate (bone vacations):

Walk in the sun for 20 mins between 7 AM to 11 AM or 4 PM to 6 PM

Yoga for stretching and flexibility

A nice massage

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