When a person reaches puberty, the growth of bones is almost completed. Just as in the case of body cells, the tissues of bones too degenerate and are renewed through out our lives. Bones are made of minerals (calcium) and proteins (collagen). As we age, we lose more of these things than we generate. As a result, the bones constantly lose their strength and become weak or fragile. The best period for building the strength of bones is childhood and adolescence. However, its better late than never! Anyone who comes to know the fact about losing continuous loss of bone strength must start taking care of them, at whatever age they may be in. Nutrition and exercise are the key to good strong bones.Nutrients for Bone Strength
All human beings require a number of nutrients in order to keep their bones strong.
- Minerals- calcium, magnesium, phosphorus, copper, boron
- Proteins
- Fats
- Vitamins- A, D, E, K, B complex and C
- Milk;
- Fruits;
- Vegetables, particularly green leafy vegetables;
- Pulses/legumes or dals;
- Animal protein- fish/chicken;
- Nuts;
- Cereals; and
- Fat from oil, ghee or butter.
Action Plan for Strong Bones
- Take a balanced diet everyday by including the above mentioned food
- Provide your body with enough Vitamin D. Try to be in sun for ten to fifteen minutes twice or thrice a week. Sunscreens prevent your body from generating vitamin D- avoid them.
- Remain physically active. Bones have to be strong by both the ways- weight bearing and strength training exercises. Walking, running, jogging, tennis, badminton, football, dancing, aerobics etc. are weight bearing exercises- do them for about 30-40 minutes for 5-6 days in a week. Strength training comes from weight lifting- do them with weight. Ask your doctor about the ideal weight for you to lift. Also learn the correct way of weight lifting from a trained expert like a gym instructor. Do these exercises for about 10-15 minutes thrice a week.
- Quit smoking- it is dangerous not only for your bones but for your overall health.
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