How to Keep Your Bones Strong & Healthy

Bones
As we get older, one of the aspects in our lives where ageing takes its toll is our bones. This mustn’t
come as any surprise, given that osteoporosis is a very real danger for women right from the time they become middle-aged. The weakening of bones increases the risk of fracture, and the fact that the healing takes longer as age increases, compounds the matter. But the good news is that it is easy to ensure our skeletal strength, so far as we incorporate some steps in our lives.

1. Load up on calcium and Vitamin D: This is obviously the most fundamental step as calcium is the primary block of our bones. To hit our target of the recommended daily allowance of this
important mineral, we need to consume calcium-rich foods such as milk, yoghurt, green leafy
vegetables, beans, nuts and fruits like oranges. Vitamin D is also important as it promotes the
absorption of calcium in the body. Foods like salmon, sardines, egg yolks are great sources of this
vitamin, so make sure you take in these two nutrients as a pair.

2. Strength Training: Lifting weights loads stronger forces on the bones than what one would
normally encounter in the daily routine such as walking. Impact aerobics, push-ups and yoga are
some of the choices. This can also fortify the joints, thus minimizing the risk of joint pain.

3. Watch those scales: It is an obvious fact that excessive weight can strain the bones and weaken
them over time. But, what many may not know is that being underweight is also harmful, as it
increases the risk of osteoporosis and osteopenia. Low body weight can lead to reduced bone
density as well.

4. Limit your coffee intake: Now, we are not saying that you should sacrifice your moning cuppa,
but do ensure that you consume not more than 2-3 cups of coffee in one day. Caffeine inhibits
calcium absorption.

5. Limit alcohol and stop smoking: Alcohol and tobacco are known to contribute to bone loss.
Furthermore, heavy cola consumption has been linked to lower bone density. Instead, opt for milk
or fortified orange juice.

Following these measures can go a long way in maintaining the bone strength even as you age. However, in case of any unforeseen complication, seeking immediate medical care is the need of the hour.

S.L. Raheja (A Fortis Associate) is one of the most well-known orthopaedic hospitals in Mumbai, and has the required infrastructure in terms of technology as well as skilled and experienced doctors to treat all orthopedic complications.
Location: Raheja Rugnalaya Marg, Mahim West, Mahim, Mumbai, Maharashtra 400016, India

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