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Lack of bones and muscle strength with aging is a common process, but this does not mean that we cannot avoid it completely. If the right care is started at the right time, bones can be kept strong. Today we will tell you some suggestions which will be helpful in keeping bones strong for a long time.

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Take a diet rich in calcium

Foods like milk, curd, cheese, green leafy vegetables (such as spinach, fenugreek), almonds, sesame and ragi are good sources of calcium. Adults need about 1000–1200 mg of calcium per day.

Maintain adequate levels of vitamin D

It helps in the absorption of calcium. It is beneficial to stay for 15–20 minutes in the morning sun. If needed, take vitamin D supplement with the advice of a doctor.

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Exercise regularly

Weight carving exercises such as fast walking, climbing stairs, yoga and light weight training keep bones strong. Stretching and balanced exercises (such as Tadasana or Vriksasana) also reduce the risk of falling.

Consumption of protein enough

Protein is necessary to keep the muscles strong. Eggs, lentils, soya, milk and fish etc. are good sources.

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Avoid smoking and alcohol

They rapidly reduce the bones of bones and increase the risk of osteoporosis (weak bones).

Get bone regular check

After the age of 50, it is useful to get Bone Density Test (Dexa Scan) from time to time.

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