Pregnancy and breastfeeding both not only change but also demands extra on, the women’s bodies. Some of these can also affect their bones. However, the good news is most women hardly experience any bone problems during pregnancy and also during breastfeeding. But, if their bones are affected during crucial times, then the problem often should be rectified on time. Nevertheless, it is important to take care of the bone’s health and more importantly during the pregnancy, to ensure the good health of the mother as well as the baby.
Here are the top seven ways and tips on how to keep the bones healthy post pregnancy
- Eat calcium-rich foods
Once you have delivered the baby, it is important to continue taking care of your diet. Infact now is the time, when besides consuming only the dairy products, one must choose eating fish, and along with them leafy green vegetables or broccoli. For a calcium boost, snack on almonds or dried figs can be added advantage. But, if you’re vegetarian, focus on eating a healthy diet of fruits and vegetables.
- Take calcium supplements
The research says that one must intake calcium of at least 400 mg a day post pregnancy. Also our need for calcium increases as we age. One can always approach HERA calcium core that consists of 450 Mg of calcium which aids fetus bones, joints and also helps in teeth development, and Vitamin D3 which helps in protecting against birth complications and also supports prenatal health.
- Avoid smoking and drinking to excess
Loss of bone mineral density is somewhere down the line directly associated with usage of tobacco and excessive intake of alcohol. If you are smoking, you must look into a smoking cessation program, and if you drink, stick to no more than one glass of wine or beer a day, as otherwise it may have an adverse effect on your health.
- Perform Strength Training and Weight-Bearing Exercises
Post pregnancies it is important to engage in specific types of exercises that can help you build and also maintain strong bones. One of the best activities for maintaining good bone health is weight-bearing or high-impact exercise, which helps in promoting the formation of new bone.
Moreover, this strength-training exercise is not only good for an increase in muscle mass, but it also helps in protecting against bone loss in younger as well as older women, including those with osteoporosis. HERA Calcium core has an essential combination of nutrients. Moreover, it is especially for those women who want to stay fit and perfect as they get older.
- Get plenty of Vitamin D
Vitamin D is extremely important for the building of strong bones. Vitamin D plays a vital role in bone health, which also includes helping your body absorb calcium. Additionally, studies have also shown that low vitamin D levels tend to lower down the bone density and such women are at more risk for bone loss than the women who get enough of it. You can get enough vitamin D through direct sun exposure and also some of the food sources like fatty fish, liver, and cheese. However, most people need to opt for multivitamin supplements since they are vegetarian. One can always consider HERA as they develop products that specifically meant for women, and also promote vegetarian supplements, that is further backed by science, and curated by doctors.
Lastly, getting the adequate amount of vitamins D from food or supplements can help protect the bone health.
- Maintain a stable healthy weight
In addition to eating a nutritious diet, maintaining a healthy weight can be a good idea in order to support bone health. It is important to note that, repeatedly losing and regaining weight appears can prove to be detrimental to bone health. Always try and maintain a stable and a normal or slightly higher than the normal weight- which is nothing but the best bet when you also want good bone health.
- Ensure taking your supplements regularly
HERA has sourced the purest form of calcium keeping pregnant women in mind and so, HERA Calcium core is absolutely clean, with no side effects, and can be easily absorbed by the body. Moreover, it is prepared with clean ingredients, right dosages as it is recommended for women who want to ensure their baby is strong and healthy
One can buy their pack from here: https://heranow.com/product/calcium-core/ Ensure that you take these supplements as mentioned on the pack, twice a day along with the meal and water, and make it a habit. It helps bridge gaps in nutrition and diet, strengthens the bones, joints, and teeth, and also helps in preventing any problems in pregnancy.
Lastly, your bone health is important. Don’t take strong bones for granted, as symptoms for bone loss don’t appear easily and in advance. Fortunately, there are supplements like HERA calcium core and minor changes in nutrition and lifestyle habits that can help build and maintain strong bones.