It’s never too late to be thinking about your bones.

 

In childhood and adolescence, most of our bone growth and bone density happens. Girls achieve their maximum bone density by age 18. For boys, this happens by age 20. It is important to retain bone density and try to slow down the rate of bone loss. As we mature, our body loses bone density. In women, after menopause, they are at risk for osteoporosis

 

How to keep bones strong –

Pick calcium-rich foods like, Milk, Yogurt, Cheese, etc.

 

Select non-dairy sources of calcium as well, such as fortified soy and rice beverages, canned salmon with bones, leafy green vegetables, beans, nuts, seeds, and fortified orange juice.

 

Take vitamin D to keep your bones strong –

Vitamin D aids you absorb calcium in foods. Vitamin D can be found in: Milk, Fortified soy and rice beverages, Fortified orange juice, Fatty fish like salmon and sardines, Margarine, Egg yolks, Fortified yogurts.

 

Get enough nutrients to keep your bones strong –

Potassium, vitamin K and magnesium assist your body absorb and use calcium. Get these nutrients by taking a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains, and fish. Protein makes to build muscle, which helps keep bones strong. Take protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts and seeds.

 

Be active to keep your bones strong –

Target to be active for at least 30 minutes daily. Here is the list to keep your bones strong.

Do weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis, and golf. Endurance exercises like lifting weights or push-ups to help build muscle, which keeps your bones strong. Stretching exercises like yoga and tai chi to help improve balance and coordination, which will reduce the risk of falling and breaking bones.

 

Say no to caffeine or intake in small quantity –

Taking too much caffeine can lessen the amount of calcium you absorb. Put a capping of 400mg of caffeine per day for adults (about 2-3 cups of coffee per day). Pregnant and breastfeeding women should not take more than 300 mg caffeine per day.

 

Excess Alcohol weakens your bones –Drinking alcohol can cause bone loss.

 

Smoking a barrier in keeping bones strong – Smoking cause faster bone loss and a higher risk of bone fractures.

 

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