HEALTHY BONES, HEALTHY JOINTS, STRENGTH IN MOTION, ACTION IN LIFE
Bone is a highly vascular organ and a dynamic tissue which is remodeled constantly throughout life. A bone fracture is a medical condition in which there is a break in the continuity of bone. A bone fracture can be the result of high force impact or stress, or a trivial injury as a result of certain medical conditions that weakens the bones such as osteoporosis, bone cancer, osteogenesis imperfecta etc. A bone fracture can be a defining moment in anybody’s life – the break itself is an isolated incident, while the healing process can take weeks, months or even years depending on the nature of the injury.
Food is one factor that can affect how quickly a broken bone heals. A good nutritious diet followed prior to injury means you will have a quicker recovery time than someone who begins the diet after the fracture. Nutrition is one of the many elements that influences bone strength. Good nutrition lays a firm foundation for a healthy body and strong bones. Diet also plays a significant role in protecting the skeleton.
SIMPLE TIPS TO FOLLOW TO STRENGTHEN YOUR BONES
1. Intake of about 600 – 800 ml of single toned milk and its products provides a good amount of calcium for bone strengthening.
2. Sesame seeds (White til) are an excellent source of dietary calcium. A tsp of sesame seeds taken daily with a cup of milk can enhance calcium intake and bone health.
3. Knead your dough with puree of any green leafy vegetable like radish leaves, methi, bathua etc. This will again make sure that you are having calcium rich rotis.
4. Including soyabean two to three times in a week in your diet ensures a good calcium intake. Nutrella, tofu are excellent sources of calcium. Also soya milk is a very good option for those who are lactose intolerant.
5. To ensure absorption of calcium into the bones a sufficient intake of Vitamin D is very important. Spending 15 – 30 minutes in the sun daily without sunscreen helps the body to synthesize sufficient amounts of Vitamin D. Vitamin D is also present in some of the foods like milk, meats, eggs and some fortified cereals.
6. Magnesium is an extremely important mineral that works like a partner with calcium and help strengthen bones. Some common foods that contain magnesium include nuts, beans, legumes, whole grain cereals, seafood, dairy products etc.
7. Include 1 – 2 servings of dals and pulses e.g. dals, besan, sprouts, rajmah, black chana etc to maintain a good supply of dietary protein.
8. Add foods that act as natural anti inflammatory agents both to reduce the pain and formation of new connective tissue called collagen. Foods rich in Vitamin C like lemon, Tomatoes, Raw amla juice, Guava, oranges etc are excellent for this purpose. Vitamin C helps to strengthen your bones and the supportive connective tissue.
9. Cold drinks should be strictly avoided. Soft drinks phosphorus which leaches the calcium from our bones making are bones more fragile.
10. Avoid extra salt in your diet e.g. chips, achar, chutney, sauces, packaged and processed foods etc. It is believed that too much salt in your diet can increase the losses of calcium from your bones thereby making them weaker.
Article Compiled By :
Dr. Divya Choudhary
Ph.D. in Nutrition
Dietician In Rajouri Garden, SANJEEWANI – THE HEALING HOME