Bones are the strong framework in the structure of the human body that provides us with mobility, balance and protection to the internal organs. Generally, by the age of twenty to twenty-five, our bones are at their strongest i.e. peak bone mass. But as soon as a person crosses the age of 35, the speed of bone formation in the body starts slowing down and bone erosion i.e. bone loss starts happening rapidly. If timely attention is not given, this problem later turns into serious diseases like osteopenia and osteoporosis, due to which the risk of fracture increases even with minor injuries.

Hormonal changes start in the body after the age of 30 to 35. In particular, gradual fluctuations in the levels of estrogen hormones in women and testosterone in men affect the bone mineral density. Apart from this, today's sedentary lifestyle, lack of sunlight, working sitting in one place for many hours continuously, and excessive consumption of junk food makes the body's ability to absorb calcium from the bones extremely weak. Its direct effect is visible in the form of knee pain, back pain, stiffness of shoulders and early fatigue.

Calcium is the most basic nutrient for bone strength, but after 35, drinking just a glass of milk is not enough. It is important to include a variety of calcium sources in your daily diet:

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  Dairy Products: Consume fresh cow or buffalo milk, curd, cheese and buttermilk regularly. The probiotics present in curd increase the absorption of nutrients by improving intestinal health.

  
  


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  Green leafy vegetables: Calcium, iron and magnesium are found in abundance in spinach, fenugreek, bathua, amaranth and broccoli.

  
  


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  Sesame and Chia Seeds: White and black sesame seeds are considered to be the richest sources of calcium. Consuming one spoon of roasted sesame seeds daily plays a miraculous role in maintaining bone density.

  
  


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  Ragi (Madua): Ragi is a calcium powerhouse among coarse grains. Make roti or eat ragi dosa by mixing ragi with wheat flour.

  
  


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  Nuts and seeds: Almonds, walnuts, pumpkin seeds and flaxseeds contain calcium as well as omega-3 fatty acids, which reduce joint inflammation.

  
  

No matter how much calcium-rich food you eat, if your body has low levels of vitamin D, your intestines will be unable to absorb that calcium. Spending 15 to 20 minutes daily in mild morning sunlight in the Indian climate is the most natural and effective way to get Vitamin D. Along with this, Vitamin K2 works to transport calcium in the bones to the right place i.e. to the teeth and bones, so that it does not get deposited in the arteries. Get your Vitamin D3 and B12 levels checked at least once a year and take necessary supplements only on the advice of your doctor.

To keep bones strong, physical exercise is as important as proper eating habits. When we apply slight pressure to the bones and muscles, the body is stimulated to create new bone cells.

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  Brisk Walk and Jogging: Walking at a brisk pace for at least 30 to 40 minutes daily is very beneficial for the bones of the legs and spine.

  
  


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  Strength Training: Exercises with light dumbbells, bodyweight squats and push-ups provide density to the muscles as well as bones.

  
  


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  Yogasana: Yoga postures like Tadasana, Virabhadrasana (Warrior Pose), Trikonasana and Bhujangasana improve the flexibility and balance of the spine, hips and joints.

  
  

To maintain bone health, it is very important to stay away from some things. Excessive salt (sodium) intake removes calcium from the body through urine. Additionally, caffeine-containing beverages such as several cups of tea-coffee a day, carbonated soft drinks and packaged processed snacks directly harm bone density. Smoking and excessive alcohol consumption completely disrupts the growth of new bone cells, so it is very important to immediately control these habits after the age of 35.

After the age of 35, crackling sounds from the joints, constant strain in the back or feeling sharp pain at the slightest stumble can be alarm bells. Never ignore such symptoms as normal fatigue. After consulting your orthopedic doctor, get a DEXA scan done once every two years. This test gives accurate data of the actual density of your bones, so that the problem can be prevented from becoming serious through proper treatment, lifestyle changes and diet plan in the early stages of osteoporosis.