New Delhi: Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too.
Get More Greens
Leafy green veggies are often rich in calcium, a nutrient which promotes bone health. You can also find bone-boosting potassium and vitamin K in green vegetables. Potassium helps reduce calcium loss, and vitamin K protects bone mineral density.
Limit Caffeine Intake
Caffeine may enhance your personality in the morning, but it doesn’t do much for your bones. Drinking coffee in moderation is generally okay but try not to gulp down multiple espressos each day.
Watch Your Sugar Consumption
Sugar is a sweet treat for your taste buds, but your bones can do without this density-damaging ingredient. Excess sugar consumption increases your odds of developing osteoporosis. People who regularly drink fruit juice or soda also have a higher risk of bone fractures.
Get Plenty of Vitamin D
Sometimes soaking up the sun isn’t an option, so some people use vitamin D supplements instead. Sunlight provides much-needed vitamin D for your body, so you can build or maintain strong, healthy bones. As an added benefit, vitamin D also boosts cognitive health and may even reduce your chances of developing dementia.
Get Plenty of Protein
Yogurt, salmon, chicken, tofu, and eggs are great sources of protein. If you aren’t a fan of any protein-rich foods, consider supplementing with protein bars or shakes.
