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Stronger Your Bones
A healthy lifestyle coupled with the right foods will give you the protection you need.
For bone health
Calcium gets deposited in the bones, making them dense. If you don’t get enough
calcium in your diet, the body eats into your bones for its calcium supply. Bones become weak if this leaching continues, over time. This is truer for women, than men, who lose calcium during their periods.You can get your requirements from dairy products but make sure you choose low-fat or fat-free versions of yogurt, cheese and milk. Non-dairy sources include soybeans and tofu, broccoli and green, leafy vegetables such as fenugreek leaves, spinach and drumsticks. Salmon and sardine, shellfish, almonds and dried beans are other good sources.
Vitamin D is also important for bones. It facilitates the absorption of dietary calcium from the intestines, by increasing the number of calcium-binding proteins. Primarily,
Vitamin D is made by the skin when it is exposed to sunlight, but you can get your amount from your diet as well. Egg yolk, butter and liver also contain smaller amounts of Vitamin D. Go easy on these if you are watching your weight or have a cholesterol problem.
Vitamin B12 is required for healthy bones besides calcium and Vitamin D. Among those with low-B12 levels, women had less dense bones in the spine and men had less solid hip bones. Because B12 can be easier to absorb in concentrated form after the age of 50, the researchers recommend getting the required amount from a multi-vitamin. Ask your doctor to prescribe you one. But on your own, you could also tap food sources such as meat, dairy, eggs and soymilk.
Aerated drinks have high phosphate content. Also, a glass of cola will fill you up and you are unlikely to reach out for a glass of milk.
Salt may have adverse effects on calcium metabolism in the body. This can lead to bone loss. When the amount of sodium in the body goes up, more calcium is excreted from the body to maintain a sodium-calcium balance.Cereals and pulses contain phytates (phosphorous compounds) that bind calcium and reduce its bioavailability. Though generally safe, if you think that your intake of cereals may lead to loss of bone health, ask your nutritionist or orthopedic to guide you.
Physical Exercise
Besides food, regular exercise is also essential for bone health. Physical and weight-bearing exercises such as brisk walking, dancing or swimming will keep osteoporosis away from you.