Did you know that India has a whopping six crore patients with osteoporosis? According to a report by New Indian Express, women are the major sufferers of this condition. Under this, your bone weakens, and its density decreases after a certain age, leading to chronic pain and fracture.
A sedentary lifestyle, alcohol consumption, smoking habits, poor diet, and calcium deficiency have a significant impact on bone health. Dietary nutrients are of major importance to bone health. To bridge this gap and boost bone health, calcium tablets or protein should be in your diet.
How to Know if You Have Poor Bone Health?
To lead an active lifestyle even after age 30, it is important to identify your bone health. So, how can you identify that? See the signs here:
- Difficulty in walking
- Muscle weakness
- Posture changes
- Pain in your hips and bones
Tips to Optimise Your Bone Health
Proper nutrition in your body is essential for fit and healthy bone functioning. We have shortlisted some effective ways here:
- Calcium Supremacy
It is important to include or increase your calcium intake. Healthcare professionals recommend a dosage of 1000-1200 mg of calcium per day for adults. Almonds, broccoli, kale, and soy products can provide abundant calcium. If that’s not enough, go to your nutritionist for calcium supplementation.
- Vitamin D Abundance
Be mindful of taking vitamin D. It allows your body to absorb calcium. Doctors recommend 600 international units a day, which may increase up to 800 for individuals over 71 years. To get vitamin D, you can include eggs, oily fish, milk, and cereals in your routine. HK Vitals fish oil is also a great alternative.
As a natural source, you can go out in the sunlight in the morning time to leverage vitamin D for your bone health.
- Protein Bars
Protein intake is crucial for gaining bone mass if you are into physical fitness. Protein also helps preserve bone and muscle mass during the ageing process. These are a healthy option and majorly contribute to strengthening your bones.
- Physical Activities
Try indulging in physical activities. Sitting in one place for a long time won’t make it work for your body. Step out for a walk or jog, and prefer stairs over elevators to reduce bone loss and strengthen them.
- Say No to Unhealthy Habits
Avoid cigarette smoking and alcohol consumption as much as possible. These habits cause hormonal imbalances in your body, leading to poor bone formation. Moreover, these can also lower essential nutrient absorption in your body. So, replace your alcohol with healthy beverages and try gummies to avoid smoking.
Summing Up
Gaining and maintaining strong bones is a gift for a robust body formation and leading an active lifestyle. To retain bone density, you can also add fish oil and protein chocolate bars to your diet, along with calcium supplements.
To improve your bone health, you must avoid unhealthy dietary habits and change your lifestyle by changing your habits. Remember to speak to a doctor before taking any supplements.
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