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Building Strength from Within: 5 Essential Tips for Optimal Bone Health


Healthy bones are crucial for healthy, happy us; After all they are the framework of our body and give it structure and firmness apart from protecting all internal organs.

Bones are also responsible for anchoring muscles and storing Calcium and if there is a Calcium deficiency, the body takes from the bones thus making them porous and weak.

We all grow and get older, and to remain healthy and active, we must preserve our bones by these simple doctor steps recommended below.

  1. Calcium is required in small doses but is extremely important for our overall health and well-being. Adults typically need 1000 mg per day and for women above 50 years, the requirement goes higher to about 1200 milligrams.
    So incorporate protein rich foods such as milk, cheese, yogurt, leafy green vegetables, Fish with soft bones, almonds, and fortified foods such as tofu, soy milk and cereals.
  2. Vitamin D is Essential. Vitamin D plays a pivotal role in calcium absorption and bone health. It’s difficult to get enough vitamin D from food alone, so sunlight exposure is critical. Foods like fatty fish, liver, cheese, and fortified foods, along with supplements, can help reach the recommended daily intake of 600-800 IU of vitamin D.
  3. Sunlight for absorption of Vitamin-D: Consumption of Calcium is not enough as we need sunlight to make our body absorb the nutrient. Morning light is especially beneficial for us, and it is highly recommended that we be in the morning sun (till noon) for at least half an hour per day. Race, colour of skin play an important role in the absorption of sunlight, but always remember to apply sunscreen before you go out to save oneself from the harmful UV rays.
  4. Stay physically Active: Physical activity such as walking, exercising etc. help maintain bone health. All activities that put weight at intervals and regularly helps maintain healthy bones.
    Maintaining a healthy weight is also good for the joints and the weights. Train daily, or atleast for 2 hours every week to maintain a healthy bone structure.
  5. Avoid Smoking and Limit Alcohol Consumption: Smoking and excessive alcohol consumption can weaken your bones, making you more susceptible to osteoporosis and fractures. Smoking interferes with the body’s ability to absorb calcium, thereby decreasing bone mass. Similarly, consuming more than two alcoholic drinks a day may decrease bone formation and reduce the body’s ability to absorb calcium.

Apart from this, there are some important tips and watchout signs that Dr. Pranshul Bishnoi, of Manipal Hospitals wishes for us to be in the know-of. Take a look.

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