In today’s time, bone weakness has become a common problem. Today’s busy life, poor eating habits and sitting in one place for hours have not only made us mentally tired, but our physical health is also deteriorating rapidly. Especially, weakness of bones is no longer limited to the elderly only, now problems like pain, weakness and stiffness in bones have become common even in young youth and women. If the bones become weak then even small injuries can cause fractures and later on the risk of serious diseases like osteoporosis increases. But by making some important changes in diet and lifestyle in time, you can keep your bones strong and healthy till old age. So let us know what are the easy and effective ways to strengthen the bones from inside, by adopting which you can keep the bones healthy till old age.

1. Calcium rich diet is most important for bones- Calcium is most important to keep bones strong. It is found in milk, curd, cheese, tofu, green leafy vegetables like spinach, fenugreek, almonds, sesame and soya products. Taking a diet containing 1000 to 1200 mg calcium daily is important for bone health.

2. Vitamin D is also important – Eating calcium alone is not enough to strengthen the bones from within, Vitamin D is necessary to absorb it in the body. In such a situation, sitting in the sun for 20-30 minutes in the morning is beneficial. Apart from this, other sources of Vitamin D are egg yolk, mushrooms, fatty fish and fortified foods.

3. Adopt physical activity – Physical activity is very important to keep bones strong. Weight lifting exercises like weight training, brisk walking, climbing stairs, dance and yoga strengthen bones. Try to be active for 30 minutes daily.

4. Quit smoking and alcohol – Smoking and excess alcohol deteriorate the quality of bones. These cause deficiency of calcium and vitamin D in the body. Therefore, change these habits for healthy bones.

5. Maintain proper weight – Too much weight of a person puts pressure on the bones, which can cause pain in the knees and waist. At the same time, too little weight reduces bone density and increases the risk of fracture. In such a situation, balanced weight is beneficial for the bones.

6. Take a balanced diet, not just calcium – Along with calcium and vitamin D, the body also needs other essential nutrients like magnesium, vitamin K, protein. In such a situation, take magnesium from green leafy vegetables, dry fruits and whole grains, Vitamin K is rich in broccoli, spinach and cabbage and for protein, take a diet rich in eggs, pulses, milk, cheese, beans.

7. Reduce stress and get enough sleep – Stress disturbs the hormonal balance of the body, due to which bones can become weak. Also, take at least 7–8 hours of sleep every night so that the body can repair itself.

8. Get regular bone checkups done – If you feel weakness in bones after the age of 40 or even before, then get a bone density test done. Also keep checking the level of calcium and vitamin D in the body from time to time.

Keep these things in mind also –

1. Do not work while sitting, keep the body moving because sitting in the same position for a long time can be harmful for the bones.

2. Walk, stretch or do a little yoga for 5 minutes every one-two hours.

3. Eat whole grains and seasonal fruits and vegetables. Whole grains like barley, ragi, millet and seasonal vegetables provide essential minerals to the bones.

4. To keep bones strong, maintain hydration, due to lack of water in the body, bone joints can dry out, hence drink 8-10 glasses of water throughout the day.

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To live a long and healthy life, it is very important to take care of health. In such a situation, the proven way to live a healthy life is to take a good diet, do daily exercise, remain stress free and do routine body checkups. By doing these routine body checkups, problems occurring in the body can be detected at the right time.

According to doctors, everyone should get lipid test, bone density test and blood sugar test done at regular intervals to live a healthy life. Through these 3 body tests, it can be easily found out whether any serious problem is occurring in your body. In such a situation, let us know why these tests are so important.

Which 3 tests are very important?

1. Lipid Profile Test

Every person must get lipid profile test done during his routine checkup. This test tells the level of fats in the body by examining the total cholesterol, good cholesterol, bad cholesterol and triglyceride present in the body. Actually, this cholesterol accumulated in the body is very harmful for heart health and does not even give any warning sign. If this problem increases, there is a risk of heart stroke and heart attack.

2. Blood Sugar Test

Nowadays, most of the people have the medical problem of blood sugar, be it old or young people. In such a situation, diabetic and prediabetic patients can be treated in a better way by getting their blood sugar checked regularly. There is a great risk of nerve damage, heart disease and kidney damage in diabetes. Therefore, by getting diabetes tested at regular intervals, its treatment can be started at an early stage.

3. Bone Density Test

With increasing age, bone density in the body also decreases. In such a situation, it is necessary to get DEXA scan done to check bone density. This test is done to check bone strength and calcium level in bones. According to doctors, after the age of 40, bone density decreases rapidly, due to which there is a fear of fracture even with a minor injury. In such a situation, it can be detected timely by getting it checked regularly. Also, this test is very important for women who have undergone menopause.

Read this also: After the age of 20, women should get these tests done regularly, you should also include them in your routine checkup.

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