Weakening of bones is a common problem with increasing age. This problem starts sooner in women than in men. Low bone density increases the risk of fractures, osteoporosis and joint pain. Therefore, it is very important to pay attention to your lifestyle as you age. You can strengthen your bones through a healthy diet and exercise. Let us know what steps you can take to prevent bones from weakening with age.
How to keep your bones strong?
Take a diet rich in calcium – Calcium is necessary for strong bones. Include calcium-rich foods in your diet, such as milk, curd, cheese, sesame seeds and almonds. Including these in the daily diet helps in preventing calcium deficiency.
Increase your intake of Vitamin D – Vitamin D helps the body absorb calcium. Spending 15-20 minutes in the morning sunlight is the best natural way to achieve this. Additionally, egg yolks, mushrooms and fortified milk are 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 physical exercise daily is necessary for bone health.
Make sure to consume adequate protein – Protein is important for bone repair and growth. Foods like pulses, soya, eggs and nuts are excellent sources of protein; Include these in your diet to maintain strong bones.
Limit caffeine and alcohol intake – Excessive consumption of tea, coffee or alcohol disturbs the calcium balance of the body. Therefore, consume tea and coffee in limited quantities and avoid alcohol.
Avoid smoking – Nicotine present in cigarettes weakens bones. It is important to stay away from smoking to maintain bone health as we age. Adequate sleep and stress management—Good sleep and a stress-free life help maintain hormonal balance, thereby providing proper nutrition to the bones. Be sure 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 necessary, take calcium or vitamin D supplements as recommended by your doctor to overcome any deficiencies.