Tips For Healthy Bones: To keep our body healthy in every way, it is also important to take care of bones. Bones are made from calcium, protein, phosphorus and collagen, because these provide them strength and flexibility. But with time, due to aging, calcium deficiency, vitamin-D deficiency, hormonal changes (especially in women) and many times due to lack of physical activities, bones start weakening. Along with this, unbalanced diet and intoxicants also weaken the bones. So let us know some measures to keep bones strong.

Calcium

To maintain bone health, always consume a calcium-rich diet such as food items like milk, yogurt, cheese, green leafy vegetables, and almonds. Calcium plays an important role in strengthening bones.

Vitamin D intake

Sunlight is a natural source of vitamin D, which helps the body to absorb calcium. But sometimes it is not possible to sit in the sun due to lack of time or other reasons. In such a situation, vitamin D supplements, eggs and fish can also be good options for vitamin D.

Strength Exercises

Weight-bearing exercises such as walking, running, weight lifting and yoga help to keep bones strong. These activities put gentle pressure on the bones, making them stronger.

Protein intake

Protein rich food items like eggs, chicken, fish and lentils should be consumed, as protein helps in building and repairing bones.

Avoid smoking and alcohol

Smoking and excessive drinking reduce bone density, increasing the risk of serious bone diseases such as osteoporosis.

Balanced diet

Eat food items rich in vitamin K and magnesium, such as green vegetables, seeds, and whole grains, as these nutrients help in maintaining healthy bones.

maintain a healthy body weight

Being underweight or overweight puts extra pressure on the bones, which can weaken them. So maintain your weight as per the standard.

Maintain hormonal balance

In women, lack of estrogen after menopause can cause bone weakness, so seek expert help to maintain your hormonal balance.