Have you ever looked at your wrists or arms and thought — the bones in my body are so freaking weak — I wish they were stronger and healthier!?! You are not alone. Many millions of men and women feel their bones just about can not manage a great deal of “wear and tear. Refer to pain, loss of grip strength or fracture of bone. How to make your bones stronger and thicker?
Bones are living tissues which are constantly being renewed and recycled, contrary to what people might believe. DIET EXERCISE SUPPLEMENTSAnd of course cannabisDo the type of your hand bones (and all the consume of the body) have NO effect on(live) YESTHIS IS THE ACTUAL REALITY, BECAUSE, ALL DIETEXERCISE SUPPLEMENTS, AND LIFESTYLE DECREASE THE DENSITY AND STRENGTH OF YOUR HAND BONES.
But as they covered in the full-on guide, we will do the following:
Why weak bones become fragile
Things to do at home-exercise -diet-food items to eat to strengthen the bones-food to eat -medicine-foods strengthening the bones-foods, strengthening the bones inside the body
- 7 DAY MEAL PLAN – THICKER BONE
- Exercise for the hand bone strengthening
- How to save bones with a sustainable lifestyle
Table of Contents
How to make your bones stronger and thicker?
হাতের হাড় মোটা করার উপায় এবং শরীরের হাড় মোটা করার ঔষধ। Best Way to strong your Bones. 100% best and Genuine.
Now, before we get into the remedies to strengthen the bones. It is essential to be aware of the factors responsible for weakening the bones:
The underlying cause is in most cases malnourishment — calcium, vitamin D deficiency and protein.
No Exercise – An inactive lifestyle reduces the bone density
Age — Bone density begins to diminish when you turn 30.
Sex hormone insufficiency– But especially in females (for instance post-menopause oestrogen insufficiency and eventually osteoporosis).
Hypothyroid, Kidney disease, vitamins.
Certain Lifestyle Habits — Smoking, Heavy drinking, Junk food approche.
Real-life Example:
You might be aware that office workers, as mostly sedentary in comparison with Farmers or Athletes who are mostly active, have the worst bone health.
Hands on the thickening implementation:
Proper Nutrition (calcium, vitamin D, magnesium, protein foods)
Bone strengthening activities (e.g., weightbearing and stroke workouts for subsistence)
Medicines (not usually, except beneath care) or Dietary supplements
Change of lifestyle (insolation, non smoking, sleep quality)
Natural Powerful Supplement To Thicken Bones In Body
However optimal whole foods are not practical for all of us and some may not avoid supplementation.
Common Bone Supplements:
Tablets: Calcium carbonate / calcium citrate
Vitamin D capsules or vitamin D injection (if the deficiency is high, a dose (1 million units) of vitamin D3 is injected)
Omega-3 fish oil capsules
Magnesium supplements (improves calcium absorption)
Collagen (to support cartilage and bone health)
Important Note:
Never self-medicate. However the kidney stones + nephrolithiasis arises from high calcium (or calcium overload), high vitamins D will kill kidney on active way. Always check with a doctor.
Dairy Foods 🥛 (Milk, Yogurt, Cheese, Paneer)
Rich in Calcium And Vitamin D
Just one glass of milk per day provides a quarter of your calcium requirements.
Green leafy Veggies ( Spinach, Kale, broccoli, fenugreek)
Rich in calcium, vitamin K, and magnesium
Vitamin K bones promote Calcium
Fish & Seafood
High in omega 3 & vitamin D
Sardines that you eat with the bones are indeed the best source of natural calcium you can find.
Legumes (Lentils, Beans, Chickpeas) ☘️
It is not only rich in protein and magnesium which are also fundamental drivers to bone component.
Seeds and seeds (Ragi, Oats , Sesame Chia Flaxseed)
Milk contains just 1/3 the calcium count, which our body requires, unlike Ragi(finger millet) that contains 3-times calcium.
To stop the loss of bone marrow, sesame seeds (Til)
Veggies ( Garlic, Potato, Cucumber, Onion, Broccoli )
Vitamin C, where the orange will help you to make the Collagen.
Prunes prevent osteoporosis.
Nuts (Almonds, Walnuts, Cashews)
Great source of magnesium and healthy fat.
Traditional Bone-Strengthening Snack:
With winters comes the boon of til-gur Ladoos that forms a natural body armor and bolster bones.
Top Remedies To Strengthen Bones
Food Item
Nutrient
Benefit for Bones
Milk & Yogurt
Calcium + Vitamin D
Builds bone density
Spinach
Vitamin K + Calcium
Prevents bone loss
Ragi
High Calcium
Thickens bones
Sardines
Omega-3 + Calcium
Improves bone strength
Lentils
Protein + Magnesium
Repairs bone tissue
Sesame Seeds
Calcium + Zinc
Increases density
Almonds
Magnesium
Helps calcium absorption
Oranges
Vitamin C
Collagen for bones
Eggs
Vitamin D + Protein
Maintains bone health
Body Pull Exercise to Build Bone Strong For 2.
1. Push-ups & Planks
Strengthen wrists, forearms, and hands bones.
2. Weight Training
Even dumbells deadlifting as little as 2–5kg helps to build bone genetics.
3. Skipping / Jump Rope
Strengthens arms, legs and bones.
4. Grip Strength Exercises
Get yourself a stress ball or a hand gripper and squeeze.
Rock climbing is also excellent.
5. Yoga & Stretching
Ball positions that strengthen the bones and muscles support you are downward dog, cobra pose and plank.
Pro Tip:
Participate in weight-bearing exercise for 30 mins or more on 4–5 times every week.
Strong Bones 7 Day Menu Plan
No such diet can make healthy bones, here is a well-planned diet chart for bone health ———
Day 1
Breakfast: Ragi porridge + almonds
Lunch: Spinach lentil soup + brown rice + salad
Salmon + steamed broccoli — Meal #3
Snack: Sesame-jaggery ladoo
Day 2
Breakfast–milk + oats + banana
Lunch+Chickpea curry +roti +carrot salad
Dinner: Paneer curry + quinoa
Snack: Orange + walnuts
Day 3
Two eggs in a bowl + 2 slices of whole wheat товара.
Lentil soup + Spinach stir-fry
Chicken used to be good (10.00 PM Diner Reviews) + Ragi roti Notes
Snack: Prunes + chia seeds
Day 4
Breakfast : Papaya with Yogurt + Chia seed
Lunch: Rajma curry + rice
Dinner: Sardines (with bone)+ salad
Snack: Sesame seeds roasted
Day 5
ISOWHEY Protein Whey Protein: Breakfast: Milk + Dates + Walnut
Lunch: Roti + Green leafy vegetables
Dinner:Fish curry+cooked with brown rice.
Snack: Apple + almonds
Day 6
Breakfast: Ragi dosa + chutney
Lunch: Masoor dal+ Palak curry
Dinner: Paneer tikka + quinoa
Snack: Orange + cashews
Day 7
Breakfast 1: Omlet-Egg + brown bread
LUNCH: assorted beans salad + hot vegetable soup
Dinner: Grilled salmon + broccoli + rice
Snack: Prunes + sesame seeds
Get Your Hand Bones To Be Stiffer Exercise
Duration – Warm-up (arm rotations, light jogging) 5 Min
Main Workout (20–25 minutes)
Push-ups – 3 sets × 10 reps
Plank hold – 3 sets × 30 sec
Fake-weight dumb-bell curls — 3 × 12
15 Reps — 3 Sets Hand gripper squeeze
Jump Squats (50 skips, 3 sets)
Cool Down (5 minutes)
Wrist stretches
Deep breathing
Light yoga pose (child’s pose)
Just follow this 4–5 days in a week and you will get results in 2–3 months.
Lifestyle Tips for Bone Health
Aim for 15-20 minutes of sun a day to get your Vitamin D
Tobacco and alcohol do not reduce bone density.
So, you need at least 7 hours of sleep to repair bone overnight.
Get to it — Bone-building exercises are also neglected.
Conclusion
Taking care of the way of life, a decent eating regimen with a little exercise can strengthen and thicken the bones of the hand. Please consult a doctor before making any medical decisions.
Diet — blinding ((calcium, vitamin D, if, protein, for example)).
It develops (resistance strengthens bones).
Lifestyle (sun, sleep, smoke) as the BULWARK
Strong bones = Strong life
Hello everyone, I am Md Habibullah Sheikh a registered Pharmacist with 6 years of experience in Clinical, Community, and corporate pharmacy. I have worked for HLFPPT, Gauripur Hospital, Reliance Retail Pharma (Netmeds) as well and Now working for Zota Health Care as a Senior Pharmacist. We, In Health Easy Fitness, share trustable health education, tips & awareness to help people find the best health choice. Always talk to a doctor before taking any kind of Health issue Decision.
