HOW TO KEEP BONES HEALTHY

• Including Calcium in diet- The recommended dietary allowance of calcium for men is about 1000mg and for women is 1200mg approx per day. Also general people under 50 should get minimum of 1,000 mg of calcium per day. People over 50 should consume 1,200 mg. This is the most necessary nutrient for keeping the bones healthy. Calcium rich sources include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products. Also many calcium supplements are available in the market, but don’t forget to consult the doctor before taking any medicinal supplements.

• Vitamin D as a part of daily diet- To absorb calcium, the body needs vitamin D. The daily dose for 19 to 70 years is 600 units. The best source of Vitamin D is getting out in the sun, especially early in the morning. Rich sources of Vitamin-D includes oysters, eggs, shrimps, oily fish such as tuna and sardines, egg yolks and fortified milk. Also Vitamin K is useful in directing the calcium to the bones.

• Exercising without failure- Bone density and bone strength is greatly improved with regular exercise. Weight-bearing exercises such as walking, jogging, climbing stairs etc. can help in building strong bones. Exercises are also fruitful in slowing down bone loss.

• Avoiding tobacco and alcohol consumption-Tobacco use is said to be contributing in the weakening of bones. Similarly daily consumption of alcoholic drinks increases the risk of osteoporosis, possibly because alcohol can interfere with the body's ability to absorb calcium. Hence, avoiding tobacco and alcohol is absolutely necessary not only for keeping bones healthy, but also for being healthy overall.