Here’s how to maintain bone strength as you age

Agreeing, Ayurvedic expert Dr Nitika Kohli said, “We know that bone health maintenance during adulthood is important in order to prevent bone problems in the later stages of life” adding that our bones not just provide structure to our body but also protect internal organs and store calcium.

 

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To improve your bone strength, Dr Kohli suggested the following Ayurvedic tips.

*Consume dairy products appropriately.

*Say goodbye to excessive consumption of caffeine and alcoholic drinks.

*Eat five to ten soaked almonds every day.

*Take one tablespoon of sesame seeds every morning with water. However, she suggested consulting your Ayurvedic doctor before consuming sesame seeds.

*Make green vegetables your best friend.

Two essentials for strong bones are nutrition and exercise, Dr Anup Khatri, consultant orthopaedic surgeon at Global Hospital, Parel, Mumbai told indianexpress.com earlier.

*Dietary minerals such as calcium, magnesium, potassium, and vitamins such as vitamin D are necessary for good bone health. For muscle wellbeing – vitamin E, essential amino acids, levocarnitine, etc are helpful. People participating in long or frequent treks should visit a trained nutritionist.

*Working out for at least 30 minutes every day helps to keep muscles and bones strong. Swimming, cycling, weight training, endurance exercises, walking uphill with a light backpack are few good routines for good bone strength.

*Pilates and yoga help with flexibility and core strength.

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