![]() Studies have shown that 50 percent of women suffer from weak bones leading to fractures. In fact, in women most of the bone mass is formed before puberty and reaches a peak in late 20s. According to one’s age, the rate at which bone breaks down becomes higher than that at which it builds. The calcium is utilized for other functions such as contraction of muscles and clotting of blood, bones are deprived of required calcium. Nutrition for Bone Diseases The lifestyle as a teenager strongly controls the built of the bones and can help in reducing risk of fractures in late lives. If good calcium rich food regime, combined with physical activity, is followed early in life (teenage) risk of fracturing can be reduced in later years. Habits such as smoking are very bad for bones. ![]() Calcium rich food items include; Dairy products that are low in fat content i.e., Skimmed milk, Curd, Cheese, Green leafy vegetables, Dry Fruits like Almonds and Figs, Soy milk, Sesame seeds, White beans, Orange, Okra, Broccoli (boiled), etc are very essential for bones. Regular Care for Bone Diseases A Calcium rich diet and regular physical activity in early life is the key to strong bones. Physical activities could include weight-lifting, walking, jogging, running, hiking, stair climbing, jumping rope, basketball, etc. It is recommended that adults exercise for at least 30 minutes and children at least 60 minutes per day for stronger bone. Apart from this, one must also look after the diet to get stronger bones. One must not smoke or drink, as it looses lots of calcium, zinc and magnesium in urine. |