Bones, that part of the body because of which you can stand, sit, run, jog, dance, bend, twist, stretch and so on. Ever since childhood we do a host of activities, thanks to our bones.
Every living being needs food to fuel the body to grow and regenerate, so do the bones. Calcium is the most important nutrient for bone development and maintenance. If you donâ€™t get enough calcium in your diet, your body pulls out calcium from your bones increasing the chances of osteoporosis and risk of fractures. So from where do you get calcium in the food:
How can you avoid drainage of calcium from your bones?
You can also take calcium supplement of 500mg-1000mg day depending on your diet. But do not take more than 500mg at one time as it may not get absorbed in excess.
When it comes to your bones, calcium alone is not enough. There are other vital nutrients that help your body absorb and make use of the calcium you consume. The most important of these are magnesium and vitamin D.
Magnesium helps to absorb and retain calcium and prevent osteoporosis and build strong bones. Magnesium is found in nuts, seeds, whole grains, seafood, legumes, tofu, and many vegetables.
Vitamin D is another important nutrient that helps the body absorb calcium and regulates calcium in the blood. Your body synthesizes vitamin D when exposed to the sun. However, a large percentage of people are vitamin D deficientâ€”even those living in sunny climates.
If you donâ€™t spend at least 15 minutes outside in the sun each day you may need an extra vitamin D boost. Good food sources of vitamin D include:
You can also take a vitamin D supplement of 1000 IU- 2000 IU/day.
Exercise: for lifelong bong health, exercise is a key component. Especially weight bearing exercises help in better calcium absorption i thereby strengthening your bones. Studies have shown that the risk of fractures and osteoporosis was lower in people who did weight bearing exercises atleast 3 times in a week. Exercise also improves muscle strength and co-ordination which prevents injuries. Different forms of weight bearing exercises are:
Choose a form of exercise that you like and enjoy so that it is fun and do it regularly.