Do’s and don’ts for strong bones!!

Bones are undoubtedly the support system of our body. Strong bones not only provide strength and balance to the body; they also ensure a good posture that is vital for enhancing the overall appearance of the body.

Calcium and vitamin D are the key when it comes to building strong bones. While calcium makes up the bones and teeth structure, vitamin D enhances calcium absorption and bone growth.

But as the aging clock ticks, the bones gradually lose their density, making them weak and vulnerable to fractures. However, eating a healthy diet and exercising regularly can combat some of the age-related depletion.

Here’s a quick look at how to maintain healthy bones:

Eat foods rich in calcium, e.g., milk, milk products like cheese, curd and yogurt.

Remain active – Bones get stronger with use. Exercising regularly makes them active and strong.

Enjoying a good sun time – Exposure to sunlight is the prime source of vitamin D. However, foods fortified with vitamin D can also be consumed to keep up with the vitamin D levels.

Avoid excessive proteins – High consumption of proteins alters the body’s pH balance, making it acidic. An acidic environment robs the body of its calcium levels, weakening bones.

Watch your drinks – Excessive consumption of alcohol, tea, coffee and fizzy drinks reduces calcium absorption and weakens bones.

Kick the butt – Smoking increases a person’s risk of developing osteoporosis. Tobacco consumption increases the loss of bone mineral density.

Limit your salt consumption – Excessive salt fastens the body’s loss of calcium, thus limiting the salt consumption is important for building strong bones.

Maintain a healthy weight – Being overweight or underweight takes a toll on the bones. An unhealthy weight cuts the levels of amount of oestrogen, a hormone responsible for protecting bones.

Edited by Neelam Goswami on 28-03-2014.