Simple Steps to strengthen your bones | Vihaa hospital

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Get enough calcium

Calcium is essential for strong bones, and it’s important to get enough of it in your diet. Good sources of calcium include dairy products, leafy greens, and fortified foods like orange juice and cereal.

Get enough vitamin D

Vitamin D helps your body absorb calcium, so it’s important to get enough of it as well. You can get vitamin D from sunlight, fatty fish, and fortified foods like milk and cereal.

Exercise regularly

Weight-bearing exercises like walking, running, and weightlifting can help strengthen your bones. Aim for at least 30 minutes of exercise most days of the week.

Quit smoking

Smoking can weaken your bones and increase your risk of fractures. Quitting smoking can help improve your bone health.

Limit alcohol consumption

Drinking too much alcohol can weaken your bones and increase your risk of fractures. Limit your alcohol consumption to no more than one drink per day for women and two drinks per day for men.

Get regular bone density screenings

Bone density screenings can help detect osteoporosis early when it’s easier to treat. Talk to your doctor about when you should start getting screened.

Eat a healthy diet

A healthy diet that includes plenty of fruits, vegetables, and whole grains can help support bone health. It’s also important to limit your intake of processed foods and sugary drinks, which can be harmful to your bones. ortho hospital in anna nagar chennai