हिंदी
CHANDIGARH
Our bones are constantly forming and dissolving, and a number of factors, including the quantity of calcium in our food, physical activity, use of nicotine and alcohol, gender, weight, age, hormone levels, certain diseases, and drugs, can have an impact on bone health (e.g. steroids). In advance of National Doctors’ Day in 2022, we have you covered with these simple suggestions to strengthen your bones. Weak bones are a very common problem, and their underlying cause, calcium insufficiency, is frequently disregarded.
1. Low vitamin D levels – Weak bones occur from our body’s inability to absorb calcium when vitamin D levels are low. Treatment options for vitamin D insufficiency include dietary changes and supplementation. Since vitamin D is a fat-soluble vitamin, it is advised to consume whole eggs, fatty fish, desi ghee, seeds (flax, sesame, chia), nuts (almonds, cashews), coconut oil, and other healthy sources of fat.
2. Physical exercise – Being inactive might also make it harder for you to absorb calcium. Bones weaken as you age and women enter menopause. Strength exercise on a regular basis can aid with calcium absorption and bone health. Strength exercise should be a part of your regimen twice a week.
3. Gut health and acidity – Calcium leaching is a result of poor gut health and excessive acidity. As a result, it is important to watch what you eat and how you live to improve gut health and prevent acidity.
4. Foods high in calcium – To maintain the health of your bones, include foods high in calcium in your diet. Despite the misconception that milk is a good source of calcium, it is not. Green leafy vegetables, ragi, poppy seeds, sesame seeds, chia seeds, makhane, and other foods are also great sources of calcium and can strengthen your bones.
The truth is that weak bones and calcium insufficiency are really caused by your body’s inability to absorb calcium effectively, contrary to the widespread belief among the general public. Numerous factors can interfere with the absorption of calcium.
