Ways To Keep Your Bones Healthy And Strong

Essential Takeaways

Bones and joints as they play an important role in our body such as providing body structure, protecting organs, anchoring muscles and storing calcium.
Key things to needed to keep your bones healthy and strong include calcium and vitamin rich diet, regular exercise, and away from wrong food habits.

To keep your body strong and fit, you need to take care of your bones and joints as they play an important role in your body such as providing body structure, protecting organs, anchoring muscles and storing calcium.

What Should I Do To Keep My Bones Healthy?

• Include Plenty Of Calcium And Vitamins In Your Diet.

The body needs a variety of nutrients, including calcium and vitamins, C, D and K to keep bones healthy and strong. Low-fat dairy products are well-known sources of calcium, and many are fortified with vitamin D. Include fruits and vegetables in your diet are the best way to get these important vitamins and minerals. Vegetables such as kale, collard greens, broccoli, spinach, and cabbage contain calcium and vitamin K. Non-dairy food products such as salmon, mackerel, tuna, sardines, and tofu are also a rich source of calcium.

• Start Exercising

Along with healthy eating, exercise plays a major role in the prevention and treatment of osteoporosis. Weight-bearing exercise increases bone strength by making them produce more cells. The exercises such as walking, dancing or aerobics, and muscle strengthening are best for building stronger bones.

• Avoid Drinking Too Much Alcohol

If you drink alcohol, do not drink more than one a day for women and no more than two a day for men. Consuming more than two alcoholic drinks per day increases the risk of falls and bone loss.

• Get Enough Vitamin D

When your skin is exposed to sunlight, it produces vitamin D which is essential for healthy bones. Vitamin D plays a crucial role in absorbing calcium in your body and builds healthy bones. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day and 800 IUs a day for adults age 71 and older. Vitamin D rich foods include fatty fish such as salmon, mackerel and tuna; egg yolks; cheese and fortified milk; as well as fortified juice and cereal products.

• Quit Smoking

Smoking cigarettes is one of the worst things you can do for your health and your bones. Several studies have shown that smokers have lower bone mass and a higher risk of fractures than people who don’t smoke. Due to smoking, women’s body produces less estrogen and tend to experience menopause earlier, which may lead to increased bone loss.

About the author

Dr. Binu T Kuruvilla

Medical Practitioner

Dr. Binu T Kuruvilla is a Medical practitioner with a long experience working in multi-speciality hospitals in medical and oncology specialities before pursuing his passion for research and discoveries, Dr. Binu leads Arjuna and Curegardens research and new product development initiatives. He is keenly involved in protocol design, implementation and management of preclinical and human clinical trials, and works as co-investigator in various clinical trials. His area of expertise also pans collaborative research with both national and international universities and partners in oncology, cardiovascular, metabolic, inflammatory and neurodegenerative disorders, and in the management and publication of international peer-reviewed journals.

Essential Takeaways

Bones and joints as they play an important role in our body such as providing body structure, protecting organs, anchoring muscles and storing calcium.
Key things to needed to keep your bones healthy and strong include calcium and vitamin rich diet, regular exercise, and away from wrong food habits.

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