Strong and healthy bones: Essential nutrients and lifestyle tips for lifelong bone strength

Strong bones are the foundation of a healthy body. With age, bone density naturally decreases, making them weak and increasing the risk of fractures. But with the right diet and lifestyle changes, we can keep bones strong. If you want to keep your bones strong and healthy with age, then these are some great tips and foods that can be beneficial for you.

These nutrients can be the reason behind bone weakness:

1. Calcium:

Calcium is the most important nutrient for bone health. It plays an important role in keeping bones strong. Calcium deficiency can weaken bones. To fulfill this, include milk, yogurt, cheese, leafy vegetables, almonds and fortified plant-based milk in the diet. If you are not getting enough calcium from the diet, then you can take calcium supplements on the advice of a doctor.

2. Vitamin D:

Vitamin D helps the body absorb calcium. If the body lacks vitamin D, calcium cannot be used properly. The best natural source of vitamin D is sunlight. 15-30 minutes of sunbathing daily can be beneficial. Apart from this, include fatty fish, egg yolks, fortified dairy products and mushrooms in your diet.

3. Protein:

Protein helps in building bone tissue and keeping muscles strong, reducing the risk of fractures. To fulfill the protein requirement, consume eggs, fish, chicken, lentils, beans, nuts and dairy products. It is important to maintain a balance of calcium and protein, as too little protein can weaken bones, while too much calcium can affect absorption.

4. Magnesium and vitamin K:

Magnesium and vitamin K are important for bone strength, but they are often overlooked. Magnesium helps convert vitamin D into its active form, which improves calcium absorption. To fulfil this, include nuts, seeds, whole grains and green leafy vegetables in the diet. Vitamin K helps in the mineralization of bones and helps prevent fractures.

With proper nutrition and regular exercise, it is possible to maintain strong bones. By adopting a healthy lifestyle, you can keep your bones strong even as you age.