Essential Ways to Boost Bone Health
Eat Calcium Rich Foods
Calcium is essential for strong bones. Include dairy, leafy greens, and fortified foods in your daily meals.
Get Enough Vitamin D
Vitamin D helps your body absorb calcium. Spend time in sunlight and include eggs, salmon, or fortified foods.
Do Weight Bearing Exercise
Activities like walking, jogging, and dancing stimulate bone formation and improve density, especially in the hips and spine.
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Strength Training
Resistance exercises strengthen muscles and bones, helping to prevent age-related bone loss and improve balance and posture.
Avoid Smoking
Smoking reduces calcium absorption and lowers bone density. Quitting improves bone health and overall wellness significantly.
Limit Alcohol Intake
Excessive alcohol interferes with calcium balance and hormone levels, weakening bones over time. Drink moderately or not at all.
Maintain a Healthy Weight
Being underweight increases fracture risk; obesity adds stress to bones. A healthy weight supports balanced bone remodeling.
Reduce Excess Caffeine
Too much caffeine may reduce calcium absorption. Limit intake to protect your bone mineral density.
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