If you are in your middle age, that is above 45 years of age, your bones tend to lose the strength they once had. You would want to improve your bone strength, and for that, you are required to eat a healthy diet which is rich in Vitamin D, Calcium, Protein, Magnesium and Vitamin K. These vitamins and minerals can be obtained through dairy products and fortified foods. In addition to that, you can get these minerals and vitamins from fatty fish, green leafy vegetables such as spinach, nuts like almonds, legumes such as lentils or tofu, seeds such as flax and chia, and also through lean meats. Moreover, you need to limit your sodium intake.
Potential meal ideas
- Breakfast – you can include fortified cereal with natural milk or soy milk and berries. You can also make eggs with spinach.
- Lunch – For lunch, you can take spinach dal with ragi roti and a salad too. Moreover, you can include grilled salmon with brown rice.
- Snacks – For the snacks, you can take yoghurt with a handful of almonds and seeds, or you can even add roasted chickpeas and tofu.
- Dinner – You can opt for multigrain chapati with a bean stew or paneer curry.
Vital nutrients and their food sources
- Calcium: It acts as a building block of the bones.
Sources: Fortified plant milks, milk, cheese, yoghurt and dark leafy greens such as spinach and kale, tofu, sardines and almonds.
- Vitamin D: It helps the body absorb calcium.
Sources: egg yolks, fatty fish such as mackerel or salmon, fortified cereals and also exposure to sunlight.
- Magnesium: It assists in bone formation as well as density.
Sources: Green vegetables like spinach and broccoli, whole grains, seeds and nuts.
- Protein: It is vital for bone repair as well as structure.
Sources: Beans, tofu, paneer, eggs, lentils, fish and lean poultry.
- Vitamin K: It balances calcium in the body.
Sources: Egg yolks, natto, such as fermented soya beans, cheese and leafy greens like kale.
- Boron and Potassium: They aid with calcium retention and metabolism, too.
Sources: It is found in prunes.
A few lifestyle tips
- You must reduce your sodium intake, as high salt intake can result in calcium loss.
- You should stay active by incorporating exercises which are heavy-bearing, such as walking and dancing, in order to get stronger bones.
- You must avoid smoking and limit your alcohol intake, as both of them can impact bone density in a negative way.
- Being underweight can increase the risk of fracture. Therefore, it is advised to maintain a healthy weight.
- You can opt for yoga, Pilates or Tai Chi in order to reduce the risk of falls as they will help in increasing balance and flexibility.
Conclusion
It is crucial to strengthen your bones in middle age, as after the age of 30, bone density declines naturally, thereby increasing the risk of osteoporosis, loss of independence and fracture. For living life on your own terms, it is important for you to have regular check-ups in order to ensure your bones are well-balanced. If you feel the need for supplements or if you are suffering from any bone issues, you must visit Kalyan Hospital. Dr Rajinder Singh, the MD of the hospital, is also the most dedicated to Joint Replacement and Microscopic Spine surgery.
FAQs
Q1: Which nutrient is the most important for strengthening bones?
A: Calcium and Vitamin D are the two nutrients which are most important in strengthening the bones.
Q2: I am a vegetarian. Can I increase my bone strength with vegetarian food?
A: Yes, of course. You can increase your bone strength with milk and milk products as well. You can even take ragi, sesame seeds, ragi, lentils and amaranth.
