Now weakening of bones starts from the age of 30 or 40. Unless there is a fracture or a DEXA scan, this problem is not detected. But you can reverse bone weakness by catching it in the beginning and that too only with the help of food and lifestyle. Dr. Rahul Modi, orthopedic surgeon of Kapadia Hospital, based on his experiences, has suggested easy ways to remove bone weakness.
Bones are made of living tissue and are constantly being broken down and rebuilt. When there is more breakdown than formation, osteopenia occurs. To overcome this, you not only need calcium tablets, but also have to fill the nutritional deficiency. Both calcium and vitamin D are necessary for bones, along with this protein and many minerals are also required. Which minerals are required?
- Calcium
- vitamin D
- phosphorus
- potassium
- zinc
- iron
- copper
- Vitamin K
How to get these nutrients
Just taking calcium will not help, along with it you also need other nutrients. For this, make milk, curd, buttermilk, lassi a fixed part of breakfast and dinner. Along with this, eat ragi khichdi or porridge, ragi dosa, ragi roti once a day. Take a small amount of sesame seeds, flax seeds, a handful of almonds and walnuts.
vitamin D
Take egg yolk, oily fish, fortified milk. Cook the vegetable in a little oil so that Vitamin D and other fat soluble vitamins can be absorbed. Get 15 to 30 minutes of sunlight daily along with a calcium-rich diet. In which the hands and feet get good sunlight.
protein
Eat pulses, curd, cheese, egg, soya or fish. Consume pulses with cereals to get amino acids. This increases the collagen of bones. Elderly people with less muscle mass should especially take 1 to 1.2 grams of protein per 1 kilogram of body weight every day.
colorful vegetables and fruits
- Eat 2 to 3 cups of vegetables daily
- Take 1 cup of green leafy vegetables like spinach, fenugreek, amaranth and amaranth
- Eat 1-2 fruits, especially fruits containing Vitamin C like Amla, Orange, Guava, Papaya, Lemon.
Cereal
Instead of rice and flour, eat whole grains like ragi, jowar, millet, oats at least 3 to 4 times a week. Take nuts and seeds with milk and curd daily to get plenty of calcium, magnesium, zinc and healthy fats.
don’t make these mistakes
- Don’t just chase calcium without phosphorus, magnesium, vitamin C.
- Eat green leafy vegetables and whole grains in your plate
- Stay away from salt, pickles, sweet foods
- Women, teenagers, elderly and those with low appetite should pay more attention to nutrition.
- If needed, take supplements as per doctor’s advice.
What to pay attention to besides diet
- Do weight bearing exercises like running, jogging, rope jumping for 30 to 45 minutes 5 days a week.
- Do weight training 2 to 3 times a week
- do yoga
- take sunshine
- Stay away from smoking, alcohol, soda, excessive coffee-salt-tea
- sleep for 7 to 8 hours
- Do deep breathing, meditation to reduce stress
- keep body weight healthy
- maintain thyroid balance
Disclaimer: This article is for general information only. NBT does not take responsibility for its truthfulness, accuracy and effectiveness. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.