Although it is natural for bone density to decrease with age, some of our habits make bones weak prematurely. The main reasons that affect bone health are:
1. Calcium Deficiency
Calcium is an important element in the construction of bones. When calcium in the diet is low, the body starts taking it from the bones, which can cause osteoporosis.
Solution: Include milk, yogurt, ragi, sesame seeds, and leafy greens in your diet.
2. Vitamin D deficiency
No matter how much calcium you eat, vitamin D is essential for the body to absorb it. Its deficiency can cause bones to become soft and painful.
Solution: Expose yourself to mild sunlight for 15-20 minutes every day. Eat egg yolks and fish.
3. Lack of physical activity
Like muscles, bones also become stronger when used. Bone density decreases rapidly in people who do not exercise.
Solution: Walking, jogging, and light weight exercises can strengthen bones.
4. Excess salt and caffeine
Excessive salt intake can cause calcium loss through urine. Similarly, excessive tea and coffee consumption can adversely affect bone health.
Solution: Reduce salt intake and limit tea/coffee to less than two cups a day.
5. Hormonal changes
Decreased estrogen hormone in women after menopause can cause rapid bone strength loss. Low testosterone in men can also affect bones.
3 simple ways to increase bone strength:
Make ragi a habit: Eat ragi, which contains more calcium than rice, at least three times a week.
Avoid alcohol and smoking: These reduce blood flow to the bones and interfere with calcium absorption.
Protein: Bones are made up of 50% protein. So make sure you have enough protein in your diet.