Here are a few tips to have healthy bones.
Calcium-Rich Food- Calcium is the main mineral found in bones. Usually, the human body needs 1000-1200 mg of calcium per day.
Milk- Common, easily digestible, and absorbable source of food rich in calcium. Approx, 275-280 mg of calcium is present in a cup of milk.
Almonds- Try to consume a handful of almonds early morning. Usually, 450-455 mg of calcium is present in a cup of almonds.
Soy Milk- Soy milk is an excellent alternative for dairy products. One cup of soy milk has approx 60 mg of calcium.
Cheese- It is an essential source of calcium. One cup of cheese has approx 950 mg of calcium.
Yoghurt- It is an important dairy product rich in calcium. One cup of yoghurt contains 400-450 mg of calcium.
Vitamin D Rich Foods-It helps to absorb and retain calcium. The daily requirement is approx 600 IU daily. Dietary sources of vitamin D are Cheese, Egg yolk, Fish, Cod liver oil, Mushroom, Oats, Orange juice.
Magnesium Rich Food-Adequate levels of magnesium are necessary for healthy bones for absorption and metabolism of calcium. Sources of magnesium are Spinach, Ladyfinger, Potatoes, Sweet potato, Raisins.
Vitamin K Rich Foods-It helps in bone metabolism and prevents osteoporosis. It increases bone mineral density in osteoporotic people. Sources of vitamin K are green leafy vegetables- kale and spinach, Meat, Eggs, Lettuce, Cabbage, Cauliflower.
Exercises are the best way to strengthen the bones and maintain bone mass.
Weight-Bearing Exercises- Brisk Walking, Jogging, Hiking, Running, Stair climbing, Dancing
Strength Training- Exercise with weights like dumbbells, weight cuffs, exercises with the band, and tubes.
Flexibility Exercises- Yoga, Tai chi (flexible joints helps to prevent injuries)
Stretching Exercises for all joints.
Certain medications affect the bones negatively. Always take these medications with the consultation of a physician.
Corticosteroids- Researchers say 30-50% of patients taking glucocorticoids develop fractures.
Proton Pump Inhibitors- This group increases the risk of hip, spine, and radial fractures- suppresses acid secretions decreasing intestinal absorption of calcium.
Antiepileptic Drugs- inactivation of vitamin D, causing reduce calcium uptake.
Hormonal Contraceptives- decrease the level of estrogen, causing bone loss.
Chemotherapy- Certain drugs like methotrexate causes bone loss.
Quit Bad Habits- Quit Smoking and Alcohol, Limit Cold Drinks.
Add supplements like calcium, vitamin- D, magnesium, and phosphorus to your diet. Always consult a physician before taking any supplements.
Sunlight– The best medicine to make bones stronger.
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