Journalism of Courage
Lifestyle habits, nutrition gaps, low muscle strength, and underlying conditions like osteoporosis can weaken your bones over time. Small, consistent changes can significantly reduce your fracture risk. Here are six effective ways to strengthen your bones and prevent frequent fractures. (Source: Photo by unsplash )
Boost your Calcium Intake: Calcium is the foundation of strong bones. Include milk, curd, ragi, paneer, almonds, leafy greens, sesame seeds. Adults generally need 1000 to 1200 mg/day to maintain bone density. (Source: Photo by unsplash )
Improves Balance and Flexibility: Preventing falls is key. Try yoga, tai chi, single leg stands, and ankle strengthening exercises to enhance stability and coordination. (Source: Photo by unsplash )
Avoid Smoking and Limiting Alcohol: Smoking reduces bone forming cell activity. Excess alcohol interferes with calcium absorption and increases fall risk. Both significantly weaken bone strength over time. (Source: Photo by unsplash )
Strength Training and Weight Bearing Exercises: Activities like walking, stair climbing, resistance band workouts, and squats help build bone mineral density. Stronger muscles means better balance and fewer falls. (Source: Photo by unsplash )
Get Enough Vitamin D: Vitamin D helps your body absorb calcium efficiently. Spend 15 to 20 minutes in sunlight daily and include eggs, fortified milk, mushrooms, and fish. (Source: Photo by unsplash )
Screen for Underlying Conditions: Frequent fractures can be caused by osteoporosis, Thyroid disorders, vitamin D deficiency, chronic steroid use, low oestrogen levels in women. (Source: Photo by unsplash )
