हड्डियों को कैसे मजबूत बनाएं व्यस्क उम्र में?

सही डाइट लें – कैल्शियम और विटामिन D ज़रूरी

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वेट ट्रेनिंग करें – हड्डियों पर असरदार दबाव डालें

[{"selector":"#anim-6b581650-53ba-4942-a1e1-f8132936d2d4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-3.552713678800501e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8f625513-24f0-49f5-b964-f7b8f497df56","keyframes":{"transform":["translate3d(-104.49735%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2fadeddc-c64f-4021-b96d-064cfdfc8ea8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b71e00c6-470a-4c14-b9aa-b02e386bbf0b","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-59c83112-5289-4dbc-962b-5547d7c6e482","keyframes":{"transform":["translate3d(125.93984%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0c26f804-6c8b-46b5-aea5-7e90134a1b3d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-df49191c-3fcb-44cf-962b-13dbc39c464f","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

सप्लीमेंट्स लें, लेकिन डॉक्टर से पूछें

[{"selector":"#anim-7c4b43ff-2d61-459e-b9f8-cd172511f88b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0c44f245-4037-4904-b15c-e5ff57eee92c","keyframes":{"transform":["translate3d(-106.57534%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33ba3a16-38a7-4c45-b11f-46dee19d558a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33f3e883-7be1-4de0-a416-cdbbf044eafc","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-1f956ad0-e944-4ebd-b201-9096cd155d07","keyframes":{"transform":["translate3d(108.79765%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-814e4cc5-3638-4447-bf8c-b9aecd947e5f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24cb0e68-078a-43cc-ae92-1eb18a65273e","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

स्मोकिंग और शराब से रहें दूर

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स्ट्रेचिंग और योग को बनाएं दिनचर्या का हिस्सा

[{"selector":"#anim-339adbc8-1088-4bdf-9736-216a0f34fbd0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-4.693362048311723%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-451311cd-6a7a-4bde-a2f7-da09f4f4214e","keyframes":{"transform":["translate3d(-107.31708%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-87a22b16-7856-47d1-9fdf-e457121474f5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b5062738-d8fa-4663-a410-6c0b7bd89e26","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-1bd668a0-d369-41f6-bd70-813f7a5d61a8","keyframes":{"transform":["translate3d(117.26385%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e8a6a6a-eb99-4a0f-b024-84259214efd8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f82f3e9a-46d7-44f5-86cd-032e27fc390a","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

खाली पेट पानी के 5 फायदे

[{"selector":"#anim-22eb1ef7-d4b7-41d6-a912-8a8cf4629306 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-1411ffa1-5ad5-44d5-87bf-d96882fd91d2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c09dac7b-d9db-4d69-a91d-be07bd7e87df","keyframes":{"transform":["translate3d(-119.59459%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e9fb213e-27c8-4f41-983e-8e601d42fa89","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-486655ec-b701-497d-929b-f6a72e302366","keyframes":{"transform":["translate3d(119.59459%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more

हड्डियों को कैसे मजबूत बनाएं व्यस्क उम्र में?

सही डाइट लें – कैल्शियम और विटामिन D ज़रूरी

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हड्डियों की ताकत के लिए दूध, पनीर, अंडे और धूप लें।

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वेट ट्रेनिंग करें – हड्डियों पर असरदार दबाव डालें

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रेगुलर वेट-बेयरिंग एक्सरसाइज़ जैसे वॉकिंग और जॉगिंग से हड्डियाँ मजबूत होती हैं।

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सप्लीमेंट्स लें, लेकिन डॉक्टर से पूछें

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अगर डाइट से पूरा कैल्शियम ना मिल रहा हो तो डॉक्टर से सलाह लेकर सप्लीमेंट लें।

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स्मोकिंग और शराब से रहें दूर

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धूम्रपान और अत्यधिक शराब हड्डियों को खोखला बना देते हैं।

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स्ट्रेचिंग और योग को बनाएं दिनचर्या का हिस्सा

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योग और स्ट्रेचिंग से हड्डियों की फ्लेक्सिबिलिटी और मजबूती बढ़ती है।

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खाली पेट पानी के 5 फायदे

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