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The secret to helping you take care of your bone health in your 30s
1. Add more calcium in the diet
• For adults from 19 to 50 years old, men from 51 to 70 years old, the amount of calcium needed is 1000 mg/day. For women after the age of 50 and men after the age of 70, the recommended calcium intake is 1200 mg/day.
• Good sources of calcium for you include almonds, broccoli, kale, salmon, sardines and soy products like tofu. If you cannot get calcium with food, you can consult your doctor to take a supplement.
2. Absorb vitamin D for the body
• Your body needs vitamin D to absorb calcium. For adults aged 19 to 70 years, the recommended daily amount of vitamin D is 600 UI and would be 800 UI for adults over 71 years old.
• Good sources of vitamin D can be fish oils, egg yolks, and vitamin D fortified milk. Sunlight also helps the body synthesize vitamin D. You can talk to your doctor about taking a supplement. medication when needed.
3. Healthy living habits
• Daily exercise: Some activities such as walking, jogging, tennis, badminton and climbing stairs can help strengthen bones and reduce bone loss as you age.
• Limit smoking and alcohol: You should quit smoking and limit the use of alcohol in your daily routine.
• See your doctor regularly: Especially see your doctor right away if you are at risk for osteoporosis. You will be asked to measure bone density to determine osteoporosis and take medication as needed to reduce bone destruction.
These healthy living habits will help you have strong bones not only in your 30s but also later when you are older. Don't wait until your bones are sore and it's difficult to walk to take care of your bone health.
Hello Bacsi's articles are for reference only and are not a substitute for medical diagnosis or treatment.

The right walking strategy for healthy bones
Those who have joint problems or want to build a training schedule to help improve the health of the joints are wondering how to walk to achieve the best results.
Here are some walking strategies that are tailored to each person, as recommended by experts:
*Common walking tips for all subjects
If you're a beginner to walking, explore slowly, then gradually increase your walking distance and speed. To start and prepare well for a high-performance walking session, you need to keep a few things in mind:
Develop a slow walking strategy: You should start with 20 minutes of slow walking, then gradually increase the speed according to your ability. This tip is great for walkers who suffer from joint pain, helping to relieve stress on affected joints and effectively prevent pain flare-ups. In general, you should try to walk at least 3 times a week to get the best support for your joints and get other health benefits.
Use correct technique: When walking, you should maintain a steady pace, combining free swings and keeping a straight posture. When walking, you need to walk in a rolling motion from heel to toe.
Choose the right shoes and socks: Shoes and socks are two items that have a significant impact on your walking performance. In particular, in the case of walking with joint pain, you should choose sports shoes that bring comfort to your feet and cotton socks with suitable shoes.
Choose weather-appropriate clothing: When walking in cold weather, you should wear warm and light clothing. On the contrary, if walking in the summer, you should choose clothes with cool and comfortable materials. However, no matter what weather you walk in, don't forget to wear a wide-brimmed hat and apply sunscreen to protect your bones, skin, eyes and hair from UV damage.
Warm-up: First, you should start to warm up slowly with some warm-up and stretch first. You need to avoid walking right after eating, because it can affect the digestion of food in the stomach.
Provide adequate water for the body: You need to make sure to provide adequate water for the body before and after walking. It is best to bring water when walking, especially in hot weather, the body is easily dehydrated quickly.
Cool down: After a brisk walk, you need to cool down your body and do some proper stretching to end the workout .

Take care of your Muscles, Bones and Joints health today
To create the strength of a collective, each individual must cooperate and agree with each other. Similarly, for the body to be healthy, the organs need to work together in harmony.
The body's movement system is made up of three main parts: muscles, bones, and joints. This trio comes together with a special mission: Shape the body, Keep balance and help the body move easily. If one of the above three parts is damaged or stopped working, the whole system will no longer work effectively.
So, how are muscles, bones, and joints made?
The human body consists of 600 muscle groups made up of muscle bundles, accounting for 40% of the body mass. Muscles can stretch flexibly to suit every movement and posture of the body.
Joints are a tight-knit system in the body. Joints are divided into three groups: movable joints, semi-moving joints and immobile joints. Dynamic joints are the place where cartilage is concentrated, acting as cushions, resisting friction between bones and helping us move more flexibly.
The third, most important part of the body's movement system is the bones. An adult human body has a total of 206 bones, responsible for two main functions: protecting important organs in the body, and also a place to store minerals such as Calcium and Phosphorus.
So bones play a very important role in helping to shape the body's structure. Muscles connect and form bundles around joints. All these parts work in harmony with each other to ensure your Musculoskeletal System is always healthy.
Therefore, when there is an imbalance in the connection or activity of the musculoskeletal system, the entire spine will be affected.
To keep the muscles, bones and joints healthy, we should maintain a regular exercise routine. Especially exercise in the sun to help the body increase the synthesis of Vitamin D for the body. Besides, the implementation of a balanced and nutritious diet is also extremely important. From birth to near adulthood, our bodies grow bone mass until it reaches its maximum. Add calcium to your daily diet to help keep your bones strong.