02/01/2024
Strong Bones For Life.
Your bone mass reaches its peak between your mid 20s and mid 30s.
CALCIUM
Calcium makes your bones hard and dense. If your calcium levels are too low, your body takes it from your bones. Too much loss may lead to osteoporosis, or brittle bone disease. That raises your chances for falls and broken bones.
Calcium: How to Get It
Good food sources include:
Curd/ yogurt, milk
Cheese
baked beans
Dark green leafy vegetables
Seeds - poppy, pumpkin, chia seeds
Soyabean
Oranges
Vitamin D:
Why You Need It ??
Without vitamin D, you can’t absorb the calcium from foods.
Vitamin D: How to Get It
Your skin makes vitamin D from sunlight.
The second way is from foods. Good sources include:
• Fatty fish like salmon, tuna, or mackerel
• Fortified milk from cows, almonds, soy, and oats
• Eggs
• Fortified cereal
Supplements might help. But talk to your doctor first. Too much could be harmful.
Get Physical Every Day
When you exercise regularly, your body responds by adding more bone.
Best Exercises to Build Bones
Weight-bearing activities. You work against gravity by:
• Running
• Walking
• Dancing
• Climbing stairs
These exercises are site specific. So jogging may strengthen the bones in your legs and feet, but not your arms.
Resistance exercise.
This is also called strength training. It taxes your bones so they can grow heavier and denser.
Try:
• Pushups
• Free weights
• Rowing
• Resistance bands
Aim for at least 30 minutes of any type of exercise each day.
Quit Smoking
Cut Out Added Sugar
Limit Alcohol
