5 Lifestyle Tips to Increase Your Body’s Muscle Mass and Bone Density

As we age, it’s important not to underestimate the importance of muscle health and strength. Having enough muscle contributes to our fitness level. When your body builds muscle mass, it not only burns fat and burns calories, but it also increases your mental and physical strength. Learn how to build muscle mass naturally at home!

Many people rely on steroids to build muscle these days, but you should trust natural ways to gain muscle and increase bone density.

Dr. Sai Krishna B. Naidu (HOD – Trauma and Orthopedic Surgery, Bone and Joint Surgery, Fortis Hospital, Bangalore, Richmond Road) tells Health Shots about how to get stronger muscles with a healthy lifestyle and everyday life. I’m talking

5 Lifestyle Tips on How to Increase Muscle Mass Naturally

1. Eat a high-protein diet

Most of the bone density is achieved and reached by the age of 25.Once this is achieved, muscle mass can be maintained by protein-rich foods such as eggs, meat, peas almonds, soybeans and chickpeas. foods rich in protein.

2. Eat foods and supplements rich in calcium and vitamins

Calcium and vitamins, mainly (vitamin D, vitamin K, calcium, and vitamin C), are essential building blocks of muscle and bone. Calcium is the most important component of bone. The Recommended Daily Allowance (RDA) for calcium is approximately 1000 mg. Since the bone rebuilding process takes place every day, nutritious, calcium-rich foods are important to replenish daily bone loss. This bone loss releases calcium into the blood. This is called ionized calcium. This form of calcium is essential for most muscles, including heart muscle.

Vitamin D is primarily produced by the body with sufficient sunlight exposure. It has been shown to strengthen bones, along with vitamin K2. This vitamin also aids in calcium absorption from the intestine. A lack of vitamin D reduces bone density and strength.

3. Exercise regularly

Certain types of strengthening exercises have been shown to increase muscle mass. Studies show that doing impact exercises at an early age helps build strong bones and new bone in a more organized way. formation was clear.

in the elderly, weight bearing exercise It has been shown to reduce bone loss. Instead, it helps with good bone formation. Supplements that support exercise prevent osteoporosis and osteopenia.

4. Avoid low-calorie diets

The ideal and recommended calorie intake for a normal daily requirement is approximately 1,500 calories per day. Low intake of less than 1,000 calories reduces bone and muscle mass. Studies show that obese women who consume less than 1,000 calories develop bone loss in the lower back and thigh areas. has been shown to increase the risk of lower extremity fractures.

A balanced diet and protein intake are important to maintain bone and muscle health.

5. Avoid alcohol and smoking

Say no to smoking and alcohol. Excessive alcohol consumption increases the risk of osteoporosis. Studies show a direct correlation between smoking and spine problems. Drinks high in sugar are equally harmful. Stay hydrated with plenty of water, averaging 2 liters per day.

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