Habits and dietary changes that can help you maintain strong bones

1. Dropping weight. Excess weight can put a strain on your bones and joints, leading to an increased risk of fractures, osteoarthritis, and other bone-related issues.

2. Weight training/functional training. Resistance training helps improve bone density, which can reduce the risk of osteoporosis and keep bones strong.

3. Eating adequate protein. Protein is an essential nutrient for building and repairing bones, as it provides the building blocks for bone tissue.

4. Calcium-rich foods. Calcium is a key mineral for bone health, as it helps strengthen bones and prevent bone loss. The kind of calcium you take is also important.

5. Adequate Vit D + K2, Mg. These nutrients work together to help your body absorb and use calcium effectively, making them crucial for maintaining strong, healthy bones. Having plain calcium with these can actually do you more harm than good. Start these habits when young, so you have strong bones when old.

 

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Speaking with indianexpress.com, Dr Preet Pal Thakur, co-Founder Glamyo Health, said that maintaining strong and healthy bones is crucial for overall well-being and longevity. “While our bones naturally go through changes as we age, there are certain lifestyle and dietary habits that can significantly contribute to improving and maintaining bone health,” she said.

Adding that prioritising bone health through lifestyle and dietary changes can significantly contribute to maintaining strong and healthy bones, the expert said: “Incorporating regular physical activity, adopting a balanced diet rich in calcium and other essential nutrients, and undergoing appropriate bone health tests are all important steps towards overall bone health. By making these habits a part of your daily routine, you can support your bones and reduce the risk of bone-related complications in the future”.

What dietary changes should one make to maintain bone health?

Making some dietary changes in your everyday life can also improve your bone health. Dr Akhilesh Yadav, Associate Director – Orthopaedics and Joint Replacement, Max Hospital Vaishali shared them as:

– Increasing calcium consumption is important for maintaining bone health. Include calcium-rich items in your diet, such as tofu, leafy green vegetables, dairy products (milk, cheese, yoghurt), and cheese.

– Ensure you are getting enough vitamin D, which helps the body absorb calcium. Get frequent sun exposure and eat foods high in vitamin D, such as fatty fish, egg yolks, and milk

– Include lean protein. Protein is necessary for strong, healthy bones. Include lean sources of protein in your meals, such as chicken, fish, beans, lentils, nuts, and seeds.

– Increase your intake of fruits and vegetables. These include several essential vitamins and minerals for bone health, including vitamin C, potassium, magnesium, and antioxidants.

– Include omega-3 fatty acids in your diet. By eating fatty fish (such as salmon and tuna), walnuts, flaxseeds, and chia seeds. The anti-inflammatory qualities of omega-3 fatty acids may be good for bone health.

– Limit processed and junk food intake. To maintain excellent bone health, cut back on the consumption of processed meals, fast food, and salty snacks.

– Avoid drinking alcohol and coffee. Avoid drinking alcohol and coffee in excess since these substances might hinder calcium absorption and cause calcium excretion.

Maintaining strong and healthy bones is crucial for overall well-being and longevity. (Pic source: Freepik)

Tests one should undergo (and the right age) for bone health

Regarding tests for bone health, there are specific assessments to consider at different ages. “Dual-energy X-ray absorptiometry (DXA) scans measure bone mineral density and evaluate the risk of osteoporosis. Typically, women aged 65 and older or younger — with specific risk factors — are recommended to undergo DXA scans,” Dr Narayan Hulse, Director – Department of Orthopedics, Bone and Joint Surgery, Fortis Hospital, Bannerghatta Road, Bangalore said.

Dr Hulse added that men may also be considered based on age and risk factors. “Blood tests can assess calcium, vitamin D, and other bone-related markers, and the timing of these tests depends on individual needs and should be determined by a healthcare provider,” he said.

In some cases, additional imaging tests such as X-rays or CT scans may be required to evaluate specific bone conditions or injuries.

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