Healthy bones & muscles form a strong foundation for a healthy body. Eating habits and bone health are more closely related than we know.

To help you add rightly to your bone and muscle strength, we have listed down a few DOs and DON’Ts for your dietary habits:

1. Calcium intake:
Not just bones, calcium also helps improve muscle contractions and is good for the heart. Adding dairy products, green leafy vegetables and nuts to your diet can increase your daily calcium intake.

2. Vitamin D:
The calcium you consume is of no use if not absorbed by your body. To enable this process, Vitamin D intake is essential. Add milk, cereals, fruits like oranges and egg yolk to your diet for optimum Vitamin D intake. Also, 30-40 minutes of early morning sunlight is the best source of Vitamin D.

3. Salty Foods:
Excessive salt in your food can take a toll on your bone health and make them more brittle.

4. Say no to junk:
Junk in any and every form is harmful to our body. Reducing the amount of junk food we eat helps increase the strength of our bones and muscles.

5. Protein and Omega-3 Fatty Acids:
While protein supports your body’s bone & muscle structure and helps in proper movements, Omega-3 Fatty Acids is good for the joints. Paneer, Soya, Tofu, Cheese, Milk, Chicken and Eggs are good sources of proteins. Seafood is rich in Vitamin D, Proteins as well as Omega-3.

6. Avoid smoking and drinking:
Apart from all the ill effects that tobacco and alcohol have on your body, smoking and drinking are extremely bad for your bones and muscles.
Dietary changes not only help you build stronger, healthier bones but a pain-free life. Begin your journey towards wellness today!

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