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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