Fit & Proper: Do's and don'ts for healthy bones

More than often we find ourselves complaining about joint pains, fatigue and difficulty in performing day-to-day activities. What we forget or rather ignore is the lifestyle and diet pattern we follow. An unhealthy diet and passive lifestyle lead to lower bone density and a weaker skeleton system. This eventually causes several health problems if left unattended.

The human skeleton system performs some major tasks that keep us going through the day. From supporting our body and maintaining its shape to protecting the vital organs, and from production of blood cells to regulating the endocrine solution, our bones do it all. Ignoring them, therefore, can result in diseases such as osteoporosis and arthritis, and can also affect various vital organs in the long run.

Therefore, your bone’s health is something that you certainly don’t want to sacrifice on.  

QUICK TIPS

• Monitor your calcium intake: Many studies show that adults below the age of 50 require at least 1,000 mg of calcium daily and those above 50 at least 1,200 mg. Yogurt, milk, cheese, sardines, eggs, beans, legumes and green vegetables are the easiest way to meet your calcium requirement.
   
• Ensure the calcium gets absorbed: Without enough Vitamin D, your body cannot absorb the calcium. To benefit from the calcium-rich food, make sure to include egg yolk, milk, saltwater fish, cheese and liver in the diet. Also spend some time in direct sunlight, especially  in the morning. A morning walk helps.
   
• No gain without pain: Exercise not only builds the bone density, but it also improves body strength. Choose from climbing stairs, walking, jogging or any sport that interests you, for a minimum of 30 minutes, five times a week. You can increase the intensity gradually.
   
• Don't let acids harm your bones: Out of many things that we consume through the day, acids from some food groups damage our bones over a period of time. Though not proven, including potassium in your diet is a great way to ensure that your bones stay intact and free of damage. A few potassium rich foods are sweet potatoes, potatoes, yogurt and banana.
   
• Avoid coffee, alcohol and cigarettes: Excessive coffee, alcohol and cigarettes reduce calcium consumption and harm your bone density. While coffee and alcohol in moderation is permissible, the key to a healthy body is to avoid these altogether.

The writer is Chairman and managing director, AktivHealth (AktivOrtho)