How to Get Stronger Bones?
The key strong and healthy bones is a balanced intake of Calcium and Vitamin D. Watch the video to learn how you can incorporate these in your diet and make a positive impact on your life!
Having healthy and strong bones is crucial for your overall physical strength and well-being. Poor bone health can lead to problems such as such as increased risk of fractures, extremely low bone density, etc. But don't worry- a healthy and balanced diet, which is rich in Calcium and Vitamin-D, can help strengthen your bones. It helps to maintain a healthy heart, muscle function, and nerve signaling.
Why is Calcium and Vitamin-D important for healthy bones?
Your bones contain 99.5% of the total calcium in your body. Calcium is the main element in bones and it helps maintain bone strength throughout your lifetime. But Calcium can not keep your bones strong if you do not have enough Vitamin-D. If you eat enough calcium but there is no Vitamin-D then it is of no use. As vitamin D helps your body absorb calcium. Once the calcium is absorbed the bones will remain strong. Here are top food sources of Calcium and Vitamin-D you need for stronger bones. The best dietary sources of Calcium include dairy (cheese, yogurt, milk), seeds, beans and different types of dal, tofu, almonds, fish and leafy green vegetables.
The recommended daily intake of Calcium is 1,000 mg per day for most adults. However, women aged above 50 and everyone over 70 should get 1,200 mg per day. Children (aged 4-18 years) are advised to take 1,300 mg of Calcium per day. These are the top diet sources of Vitamin-D. Sunlight between 11:00am to 2:00pm is a great source of Vitamin-D. Many of us are not exposed to sunlight. This leads to less Vitamin D and puts your bone health at risk.Hence, a diet plan rich in Vitamin-D will help. Top sources include fish, eggs, mushrooms, soy milk, orange juice, cereal, and oatmeal.
Apart from following a healthy diet, follow these simple tips to improve your bone strength:
1) Exercise on a regular basis,
2) Avoid bad posture,
3) Maintain a healthy weight,
4) Avoid excess caffeine and alcohol,
5) Reduce your salt intake,
6) Quit smoking.
So eat healthy and stay healthy!
