Bone health in women: 5 ways to keep your bones healthy – avoid osteoporosis, arthritis, fractures  |  Photo Credit: Thinkstock
New Delhi: As women, it is extremely important to take proper care of your bones and keep them healthy. According to the National Osteoporosis Foundation, USA, 80% or 8 million of the 10 million people with osteoporosis in the country are women. Women are at a higher risk of bone problems like osteoporosis and have weaker bones as they age because their bones are thinner and smaller than men naturally. Estrogen – a hormone that protects bones reduces in the women’s body after their menopause. This can also cause reduced bone health.
It is important to take special care of your bones and make sure they are healthy to avoid breaking a bone and causing more complications. Bone problems like arthritis and osteoporosis can also increase if one does not take proper care. Here is how you can make sure your bones stay healthy. READ – 5 foods to improve your bone health – Avoid bone fractures, osteoporosis, arthritis with these foods
Foods rich in vitamin D and Potassium
You must include foods rich in Vitamin D and Potassium in your diet to avoid any bone health issues later in life, and keeping them healthy right now. Foods like dairy products, fish, green leafy vegetables like spinach are all loaded with these nutrients and should be eaten to improve bone health.
Exercises like running and Yoga
Running can exercise the bones that bear all your weight. Bones in the pelvic region, legs, etc. are exercised and strengthened by running. Various yoga asanas can work to strengthen the bones in the hips, legs, and wrists. These bones are more vulnerable to fracture and therefore should be taken care of. Read – Women’s Day 2019: Top 6 weight loss tips every woman must follow for a flat belly without diet or exercise
Dancing is a fun workout and can help in strengthening your bones and body, in general. It can help you kick inactivity and get fitter. Risk of obesity, diabetes, heart problems and weak bones is considerably reduced if you dance regularly as a workout. Enjoying your workout can also reduce the chances of depression and improve mental health.
Eat enough protein
Bones are made of almost 50% protein and less protein can lead to weaker bones. Make sure you eat enough protein and incorporate protein-rich foods in your diet. Vegetarians especially can face a deficiency of protein and should eat mushrooms, soy, dairy and pulses to make up for the protein requirements of the body.
Avoid very low-calorie diets
Low-calorie diets are very popular for weight loss and almost all women try to follow them once in a while to reduce and manage weight. While it is absolutely okay to be conscious about your weight, you must ensure that any diet that you are following is not leading to a deficiency in your body. A very low-calorie diet can cause considerable reduction in bone density and lead to bone health problems like osteoporosis, arthritis and others.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.