Written By: Bhavyajyoti Chilukoti | Updated : October 30, 2015 10:04 AM IST
Bones go through a lot of wear and tear as you age. Minor injuries or fractures during childhood can also affect bone health as you age. Bone density loss usually begins once you cross the age of 30 and if you don t pay enough attention, it might be an open invitation to ailments like osteoporosis. In women, bone health usually starts to take a downward trend after menopause. In fact, one of the most common clinical conditions on the rise among Indian women is osteoporosis. To know more on why women are more prone to osteoporosis, read this.
As every problem has a solution, there are numerous ways to slow down deteriorating bone health. One of the best and the most effective line of attack is daily diet. An active lifestyle coupled with getting some morning sun and maintaining a healthy weight you can maximize bone strength and increasing its density at any stage of your life. Maintaining a balanced diet, strength training and building strong core muscle to maintain body balance is important to prevent osteoporosis and all these must be started before the age of 30 suggests Dr Lipi Verma (PT), Physiotherapist, AktivOrtho .
4 easy-to-implement lifestyle tips for bone health
Eat right Eating the right foods and in the right amounts is the key to good health. Always vote for a balanced diet with little higher quantities of calcium-rich foods for strong and healthy bones. You can also try these expert diet tips to prevent the onset of osteoporosis.
Get some sun Vitamin D is necessary for our body to absorb dietary calcium and make it available for bone function. Our body has the ability to produce Vitamin D in response to sunlight. Foods such as sardines, herring and calcium-rich foods are found to contain high vitamin D levels to complement body s vitamin D production. Exposure to sun for around 10-15 minutes in the morning should suffice for adequate levels vitamin D, however, it also depend on your other factors. Here s why Indians should take calcium and vitamin D supplements daily.
Avoid calcium stealer drinks It s better to limit the intake of alcohol and caffeinated drinks like tea, coffee and soft drinks as it reduces calcium absorption by the body. Also, phosphorus found in carbonated drinks when taken in excess interferes with calcium absorption and cause bone loss. You can also try these 5 yoga poses for better bone health.
Be active Many people do not know that our bones become stronger when we use them. This can be done by performing weight training or physical activity like gardening, housework and carrying stuff. Also, add five hours of weight-bearing exercise like tennis, dancing and running into your week s regime to strengthen your bones and maintain healthy weight. Here are some exercises to make your bones stronger and prevent osteoporosis.
Image Source: Shutterstock
Calcium and vitamin deficiency can lead to osteoporosis. To know more about this condition, visit our Osteoporosis page section. For daily free health tips, sign up for our newsletter. For Osteoporosis related queries, visit our forum.
References:
