A bony affair

A bony affair

By Neha Ranglani  on: 19 December 2014
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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 don’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:

  • Cereals like ragi, and jowar are great sources of calcium. You can easily replace wheat with them. You can start your day with oats in any form.
  •  Pulses and beans like soya, moong, chana, rajmah and their sprouted variants are good sources of calcium. You can have them as veggies or add them in salads as well.
  •  Nuts and seeds: almonds, walnuts, cashews etc are rich in calcium. A few of them as snacks can help in a great way. Seeds like sesame seeds, sunflower seeds, pumpkin seeds etc can also be added in salads.
  • Dairy products like milk, curd, cheese, paneer have the highest amount of calcium which is easily absorbed by the body. You can have 2-3 serving of any of these products daily but make sure to choose the low fat options to avoid cholesterol development.
  • Green leafy vegetables like spinach, methi, lettuce, celery, broccoli, cabbage etc are fair sources of calcium.
  • Fish like salmon, tuna etc are excellent sources of calcium and also have other health benefits. Steamed fish 3 times/week can contribute to bone health.

How can you avoid drainage of calcium from your bones?

  • Caffeine: drinking excess of tea/ coffee can lead to calcium loss. Avoid more than 2 cups.
  •  Animal protein: excess of chicken, meat, pork etc can increase calcium loss by increasing acid in the body which is neutralized by calcium from the bones.
  •  Alcohol: it hinders calcium absorption and can affect body’s calcium balance. Limit the intake not more than 7 drinks/week and not more than 2 drinks at a time.
  •  Soft drinks: to balance the phosphates in the drink, the body releases calcium from the bones which get excreted. Drink lime juice, jaljeera, fresh juices instead.
  •  Iron: avoid iron supplements along with calcium supplements or calcium rich foods as they compete for absorption and the body doesn’t get enough calcium.

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 deficient—even those living in sunny climates.

If you don’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:

  • Eggs
  • Cheese
  • Fish
  • Butter
  • Cream
  • Oysters
  • Fortified milk and cereals

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:

  • Walking
  • Jogging
  • Stair climbing
  • Skipping
  • Squats
  • Lunges
  • Weight lifting
  • Dancing

Choose a form of exercise that you like and enjoy so that it is fun and do it regularly.

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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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