Getting enough calcium and vitamin D in your diet can help maintain bone strength and lessen your risk of developing osteoporosis.

Here are some foods to add to your diet that help to support strong bones and muscles….Calcium

• Dairy products like milk, cheese, and yogurt.
• Leafy green vegetables like kale, spinach, and collard greens.
• Bony fish like sardines.
• Tofu.
• Soybeans.
• Nuts like almonds and walnuts.

A diet rich in calcium and vitamin D is a recipe for healthy bones, according to WebMD. Salmon, along with most other fish, is packed full of vitamin D. You can also find vitamin D in liver, cheese, egg yolks, oatmeal, yogurt, and some fortified foods like orange juice.

There are many things we can do to keep our bones healthy and strong. Eating foods rich in calcium and vitamin D, getting plenty of exercise, and having good health habits help keep our bones healthy.

Here are 10 natural ways to build healthy bones.

• Eat Lots of Vegetables.
• Perform Strength Training and Weight-Bearing Exercises.
• Consume Enough Protein.
• Eat High-Calcium Foods Throughout the Day.
• Get Plenty of Vitamin D and Vitamin K.
• Avoid Very Low-Calorie Diets.
• Consider Taking a Collagen Supplement.

Caffeine leaches calcium from bones, sapping their strength. “You lose about 6 milligrams of calcium for every 100 milligrams of caffeine ingested,” Massey says. That’s not as much of a loss as salt, but it’s worrisome, nonetheless.

Skeletal bone density and dental concerns Women with osteoporosis are three times more likely to experience tooth loss than those who do not have the disease. Low bone density in the jaw can result in other dental problems as well.

Although a broken bone is often the first sign of osteoporosis, some older people develop the characteristic stooped (bent forward) posture. It happens when the bones in the spine have broken, making it difficult to support the weight of the body. Osteoporosis can be treated with bone strengthening medicines.

Conclusion: Poor sleep quality may be associated with osteoporosis. In particular, increased sleep disturbances may be a key factor in the association between poor sleep quality and osteoporosis.

Women who self-reported sleeping five hours or less per night had significantly lower bone mineral density at four sites — whole body, hip, neck and spine — compared to women who slept seven hours a night. The difference they observed is equivalent to one year of aging.

BBC NEWS | Health | Bones ‘grow most at night time’ The notion that children grow taller while they sleep is probably true, US researchers say. They put sensors into the leg bones of baby lambs and confirmed that most growth spurts occurred when the animals were at rest or sleeping.

Research shows chronic sleep deprivation negatively affects bone density. That correlation means people who regularly don’t get enough sleep are more likely to suffer from low bone density. Their bones become fragile over time. They are more likely to get osteoporosis.

Lack of sleep also affected bone marrow, leading to diminished bone flexibility. Bone flexibility is vital to preventing fractures. The study results suggest that sleep deprivation could also have affect bone remodeling in humans.

When your stomach swells and feels hard, the explanation might be as simple as overeating or drinking carbonated drinks, which is easy to remedy. Other causes may be more serious, such as an inflammatory bowel disease. Sometimes the accumulated gas from drinking a soda too quickly can result in a hard stomach.

Musculoskeletal problems. A muscular strain of the rib muscles, which can happen due to trauma, coughing, or pulling or twisting movements can cause pain that may be confused with pain from the diaphragm. Rib fractures can also result in this type of pain.

The liver is very resilient and capable of regenerating itself. Each time your liver filters alcohol, some of the liver cells die. The liver can develop new cells, but prolonged alcohol misuse (drinking too much) over many years can reduce its ability to regenerate.

Here are 17 foods that you should likely avoid on a renal diet.

• Dark-colored soda. In addition to the calories and sugar that sodas provide, they harbor additives that contain phosphorus, especially dark-colored sodas.
• Avocados.
• Canned foods.
• Whole wheat bread.
• Brown rice.
• Bananas.
• Dairy.
• Oranges and orange juice.

Skinless chicken Although a limited protein intake is necessary for some people with kidney issues, providing the body with an adequate amount of high quality protein is vital for health. Skinless chicken breast contains less phosphorus, potassium, and sodium than skin-on chicken.