How to take care of your Bones?

How to take care of your Bones?

As we know bones are the most important part which supports our body structure and allows us to move. Bones also protect our brain, heart, and other organs.

There are various bones diseases that reduce the functionality of bones, Osteoporosis is one of them.

What is Osteoporosis?

Osteoporosis is a bone disease which reduces the density and quality of bones. Osteoporosis also responsible for low bone mass and deterioration of bone tissue

What is Osteoporosis?
Protecting the bones is extremely important and we need to take care of our diet, lifestyle factors, and physical activities
There some myth and fact that help you to understand how to take care of your bones

1. Myth – Only Calcium and Vitamin-D are responsible for bone health
Fact – With Calcium and Vitamin-D, other nutrients also important for bone health like Magnesium and trace minerals like Zink, Couper, Sodium, Potassium, and Vitamin A, C, K, and D.

2. Myth – Only milk and milk products will provide a good amount of Calcium in the diet.
Fact – Green leafy vegetables, salads, roti, wheat, Bajra, pulses – black gram dal (Urad Dal), Bengal gram (Chana Dal) and nuts like almonds, pistachio, groundnuts, sesame seeds (Til) also provide a good amount of Calcium with other nutrients.

3. Myth– Non-Vegetation food have good amount of Calcium and proteins
Fact – Moderate use of animal proteins is good for the diet but as more animal proteins may increase the acidic content in the blood and due to which more calcium loses form bones.

There are other factors can improve bone health

1. Avoid Smocking and alcohol
2. Increase physical activities especially that increase muscle strength, coordination, and balance
3. Maintain Health body weight, means increase lean body mass and bone mineral density
4. Spend some time in Sunlight which is the best source of Vitamin-D

About Author

Mrs. Swati Deshpande (Diploma in Dietetics, M.Sc.)
Degree: DIPLOMA IN DIETETICS, M.Sc. (drugs & fine chemical)
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