Maintain bone and teeth health, it is very important to support overall body health. Bones and teeth, and a healthy lifestyle in order to keep your body to stay strong needs regular maintenance and proper food intake. Here is to maintain the health of bones and teeth needs to be done:
1. Calcium-Rich Diet
- Calcium mineral for bone and teeth health is the most fundamental. Strong bones and strong teeth on a regular basis for calcium-rich foods should be consumed.
- Sources Of Calcium: Milk, dairy products such as cheese and yogurt; Yesil leafy vegetables (spinach, kale, broccoli), almonds, and calcium enriched milk plant.
2. Increase Your Vitamin D Intake.
- Vitamin D helps the body to absorb calcium. Vitamin D deficiency makes it difficult to be used by the bones and teeth of calcium.
- Sources Of Vitamin D: Sunlight, salmon, sardines, egg yolks, and vitamin D fortified milk or orange juice.
3. Pay attention to the intake of phosphorus and magnesium
- Phosphorus and magnesium are minerals that can help strengthen bones and teeth with calcium. Phosphorus, magnesium, preserves bone density, while strengthening tooth enamel.
- Sources Of Phosphorus: Meat, fish, legumes, dairy products, eggs.
- Sources Of Magnesium: Spinach, pumpkin seeds, almonds, whole grains.
4. Consume Vitamin C
- Vitamin C ensures that the gums and bone tissue stays healthy. At the same time protects the health of your gums and bone by promoting the production of collagen.
- Vitamin C Sources: Oranges, strawberries, kiwi, peppers, broccoli and spinach.
5. Balanced Nutrition
- A, K, B12 and minerals such as zinc is important for bone and dental health. Well-balanced diet by creating a program to ensure that these vitamins and minerals taken in sufficient quantities in the body.
- Recommendations For A Balanced Diet: Protein, healthy fats and carbohydrates in balanced, Yesil leafy vegetables, fruits, whole grains, and legumes, It is best to adopt a diet that contains plenty of.
6. Regular Physical Activity
- It is necessary to do regular exercise in order to increase bone density. Weight lifting, walking, physical activities such as jogging helps to strengthen your bones. Also, regular exercise, better use of the body's calcium it provides.
- Especially the age-osteoporosis to prevent weight bearing exercise is very important.
7. It's best to avoid smoking and excessive alcohol
- Smoking can lead to gum disease and reduces bone density. In the same way, excessive alcohol consumption can also lead to tooth loss and bone fractures. Stay away from these harmful habits to maintain bone and teeth health.
8. Avoid Excessive Consumption Of Sugar
- Sugary foods can lead to tooth decay and tooth enamel damage. In addition, excessive sugar consumption, bone density, which reduces acid production, increases. Avoid sugary drinks and limit your consumption of sweet.
9. Brushing and flossing
- Brush your teeth at least twice a day with fluoride toothpaste. In addition, flossing plaque and food particles between the teeth clean. This prevents tooth decay and gum disease.
10. Regular Dental Checkups
- Once your dentist and get your teeth checked every 6 months to gradually get to do the necessary cleaning. Your dentist will help maintain the health of your teeth and gums.
11. Limit Caffeine Consumption
- Excessive caffeine consumption can increase calcium excretion from the body. Coffee, tea, and caffeinated drinks to be consumed in moderation.
By following these steps, you can keep your bones and your teeth healthier in the long run and possible bone weakness, you can protect yourself from problems such as tooth decay. A balanced diet, regular exercise and proper habits is key to maintaining bone and dental health.
