Bones are living cells. They are the body’s storehouse of calcium and phosphorus. But as we age or due to a wrong lifestyle, bone density decreases (Osteopenia) and they start to break down weakly (Osteoporosis). Here are the 5 main reasons behind this:
Vitamin D Deficiency (The Sunshine Vitamin Deficiency): Vitamin D is essential for the body to absorb calcium. When this vitamin, which is obtained from sunlight, is low, the calcium we eat does not reach the bones.
Lack of calcium-rich food: A lack of dairy products, leafy vegetables, and small fish affects bone formation.
Lack of physical activity: Bones gain strength when they are put under pressure (weight-bearing exercise). Sitting without walking or exercising weakens bones.
Hormonal changes: After menopause in women, the decrease in estrogen hormone levels causes a rapid decrease in bone strength.
Smoking and excessive alcohol consumption: Tobacco and alcohol reduce the body’s ability to absorb calcium and destroy the structure of bones.
5 practical things you can do to strengthen bones
Calcium-rich foods: Include milk, yogurt, paneer, spinach, drumstick leaves, green beans, almonds, sardines, and small fish like mackerel in your diet every day.
Sunlight exposure: Moderate sunlight exposure for 15-20 minutes daily between 8 am and 10 am will help you get vitamin D.
Weight-bearing exercises: Walking, yoga, climbing stairs, and light weight lifting will stimulate bone cells and increase their strength.
Control sweets and salt: Excessive consumption of salt and sugar can cause calcium to be lost from the body through urine. So reduce the amount of these.
Egg whites and protein: The strength of the muscles around the bones helps maintain bone health. For this, eat protein-rich foods like eggs and legumes.
