Most of the adults in their thirties and forties focus on building a stable career, starting families, and balancing the burden of multiple responsibilities. For Indian people, changes have occurred in terms of growing urban cities, inactive daily life, and poor diet, which contribute to the increased risk for fractures and osteoporosis. Indians also suffer from vitamin D deficiency, which can cause serious health complications before reaching old age.
Understanding the Critical Role of Bone Structure and Strength
Fractures no longer remain a priority for older adults, as someone who is in their thirties and forties has to deal with steady deterioration of bones due to various causes such as hormonal imbalance, genetic makeup, and lifestyle factors that can affect bone density in early years. Women experience many obstacles, such as early incidence of menopause, low calcium levels from consuming vegetarian diets, and minimal sun exposure due to increasing pollution and indoor work environments. Men also face the problem of weak bones due to the usage of various addictive substances.
Women who are in their early forties also start to reduce the amount of estrogen level in their bodies that acts as a barrier against bone loss. Both genders who are diagnosed with health conditions such as diabetes and thyroid disease can also damage bone density.
Check this out: Nutritional supplements for women with menopause
Nutrition Strategies for Stronger Bones
❖ Proper intake of calcium through dairy products such as milk, yogurt, and paneer. In case of lactose intolerance, choose plant-based products such as almond milk.
❖ Consuming leafy green vegetables such as spinach, fenugreek, and mustard greens. Adding ragi and sesame seeds can be beneficial for strengthening bone structure.
❖ Increasing the amount of vitamin D in the body through absorption of sunlight for about 15-20 minutes between 10 and 11 am also protects against skin damage.
❖ Fatty fish, eggs, and mushrooms can also be included in everyday meals according to the people's preferences and health status.
❖ Adopting a protein-based diet such as lentils, chickpeas, nuts, and whole grains can also make a difference to the person's health.
❖ Reducing the salt content in the food, limiting caffeine intake, and taking alcohol in moderation with a decreasing number of cigarette breaks is highly recommended.
Building Bone Strength Through Daily Habits
❖ Developing a schedule of doing physical exercises such as walking, jogging, and stair climbing can help in hip and spine density.
❖ It can also be effective to lift weights using dumbbells and resistance bands, performing squats and lunges in order to stay active and physically fit.
❖ Getting involved in yoga practices such as vrikshasana and surya namaskar can improve body balance that helps in bone strengthening.
❖ New trendy activities such as Pilates and tai chi can decrease the possibility of having fractures and promote steadiness.
❖ Keeping body weight based on the BMI criteria can be an optimal option alongside having 7-8 hours of sleep.
Also read: Brisk Walking: Starting way towards health journey
Conclusion
Bones are found to be living tissues that undergo continuous regeneration and require an appropriate amount of physical activity and a balanced diet for maintaining their long-term growth. Consider taking the alternative of supplements only if making changes in diet and lifestyle choices does not result in desirable outcomes. Getting a DEXA scan to check for the family medical records of osteoporosis or emerging risk factors can be a meaningful step in this whole situation.