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Necessary steps for strengthening bones

Weakening of bones becomes a common problem with aging, starting earlier in women than in men. Decreased bone density increases the risk of fractures, osteoporosis and joint pain. Therefore, it is extremely important to pay attention to your lifestyle as you age. Through a healthy diet and regular exercise, you can strengthen your bones. Let us know how bones can be prevented from becoming weak with age.

Ways to keep bones strong:

Consume calcium-rich diet – Calcium is essential for strong bones. Include calcium-rich foods like milk, curd, cheese, sesame and almonds in your diet. By eating these regularly there will be no calcium deficiency in your body.

Increase your intake of Vitamin D – Vitamin D helps in the absorption of calcium. Spending 15-20 minutes in the morning sunlight is the best natural source. Apart from this, egg yolk, mushrooms and fortified milk are also good sources of Vitamin D.

Get regular exercise – Activities like walking, yoga, stretching and light weight training keep bones strong and joints active. At least 30 minutes of exercise every day is essential for bone health.

Take care of protein – Protein is very important for bone repair and growth. Foods like pulses, soya, eggs and nuts are excellent sources of protein; Include these in your diet.

Limit caffeine and alcohol intake – Excessive consumption of tea, coffee or alcohol affects the calcium balance of the body. Therefore, consume tea and coffee in limited quantities and avoid alcohol.

Stay away from smoking – Nicotine present in cigarettes weakens bones. Avoiding smoking is essential to maintaining bone health as we age.

Get enough sleep and manage stress – Good sleep and a stress-free life help maintain hormonal balance, thereby providing proper nutrition to the bones. Don’t forget to include meditation, pranayam and relaxing exercises in your daily routine.

Regular Checkups and Supplements – It is important to get your bone health checked after the age of 40. If needed, take calcium or vitamin D supplements as recommended by your doctor.