New Delhi: Tips for Healthy Bones: To keep your body healthy in every way, it is important to take care of your bones. Bones are made of calcium, protein, phosphorus and collagen, which provides them strength and flexibility. But with time, bones become weak due to aging, calcium deficiency, vitamin D deficiency, hormonal changes (especially in women) and often lack of physical activity, so let us know some ways to keep bones strong-

Calcium

To maintain bone health, always consume calcium-rich foods like milk, curd, cheese, green leafy vegetables, almonds etc. Calcium plays an important role in strengthening bones.

Vitamin D intake

Sunlight is a natural source of vitamin D, which helps the body absorb calcium. But sometimes it is not possible to sit in the sun due to lack of time or other reasons. In such a situation, vitamin D supplements, eggs and fish can also be good options for vitamin D.

Exercise

Weight-bearing exercises strengthen bones, such as walking, running, weight lifting and yoga are helpful in keeping bones strong. These activities put gentle pressure on the bones, making them stronger.

protein intake

Protein-rich foods like eggs, chicken, fish and pulses should be consumed, as protein helps in building and repairing bones.

Avoid smoking and alcohol

Smoking and excessive alcohol consumption reduce bone density, increasing the risk of serious bone diseases like osteoporosis.

balanced diet

Eat foods rich in vitamin K and magnesium, such as green vegetables, seeds and whole grains, as these nutrients help maintain healthy bones.

Being overweight or underweight puts extra pressure on the bones, which can make them weak. Therefore, maintain a healthy weight as per the standards.

maintain hormonal balance

Lack of estrogen in women after menopause can cause weak bones, so seek expert help to maintain your hormonal balance.