Bone health: 10 tips for stronger bones

Calcium-rich diet Incorporate calcium-rich food like dairy products, leafy green vegetables, etc to boost bone health.

Vitamin D Get adequate sunlight or vitamin-D-rich foods to maintain vitamin levels. Vitamin D is known to absorb calcium in the body.

Weight-bearing exercise Weight-bearing exercise promotes the formation of new bones and prevents bone loss.

Consume protein Regular intake of moderate amounts of protein is essential for stronger and healthier bones as 50 per cent of bones are made of protein.

Resistance training Use resistance bands or train on your ownself to build muscles and support bone health.

Healthy weight Maintaining a healthy weight is necessary for stronger bones as less body weight can lower bone density and obesity can lead to fractures.

Avoid low-calorie diet Don’t cut down too much on calories as a moderate amount of calories is required to maintain bone density.

Reduce caffeine Try to reduce your caffeine intake as caffeine can interfere with calcium absorption by the body.

Avoid smoking Quit smoking today as smoking can lead to osteoporosis and bone fractures.

Regular check-ups Don’t forget to visit your orthopaedic doctor at regular intervals for screenings and advice.

Beyond milk: 9 calcium-rich drinks to add to your diet