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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