Strong bones keep you active, mobile, and independent throughout life. Bone strength naturally declines with age, but healthy habits can slow this process and protect you from fractures and osteoporosis.
1. Add Calcium-Rich Foods to Your Diet
Your bones need calcium every day. Include milk, yogurt, cheese, ragi, sesame seeds, almonds, and leafy greens in your meals. Adults usually need 1,000–1,200 mg daily.
2. Get Your Daily Vitamin D
Vitamin D helps your body absorb calcium better. Spend 10–15 minutes in sunlight a few times a week and add vitamin D–rich foods like fatty fish and fortified milk. Supplements may be needed if levels are low.
3. Move More with Weight-Bearing Exercises
Walking, climbing stairs, dancing, and strength training all help improve bone density. Aim for at least 30 minutes on most days.
4. Limit Smoking and Alcohol
Smoking weakens bones and alcohol can reduce calcium absorption. Cutting down—or quitting—protects bone health.
5. Eat a Balanced, Nutrient-Rich Diet
Include protein, magnesium, and vitamin K sources like nuts, seeds, vegetables, and whole grains for stronger bones.
6. Protect Against Falls
Keep floors clutter-free, use proper footwear, and do balance exercises to reduce fall risk.
At ALGOS Pain Clinic, we believe prevention is the best treatment. Our team helps you maintain healthy bones and manage conditions like osteoporosis, arthritis, and joint pain.
- Medications to slow bone loss and strengthen bone density
- Supplements for calcium and vitamin D
- Lifestyle changes to reduce fall risks at home and outside
- 📞 Contact: 7975806550
- 🌐 Website : www.algospainclinic.com
