Description
Body weight: Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health most of the time.
Calcium : 1,000 milligrams of calcium need for Ages of 18 and 50 Men and women in a day. When men turn 70 and women turn 50, this calcium daily amount increases to 1,200 milligrams.
Vitamin D : Maintain bone health by vitamin D, it’s suggested that adult’s ages between 51 and 70. 600 international units (IU) and 800 IU after age 70 through food or supplements a day.
Exercise: Weight-bearing such as walking, running, jogging, skipping rope, stair climbing, impact-producing sports and skiing. touch mostly the bones in your hips, legs and lower spine.
Protein: Vegans and Vegetarians can get sufficient protein in the diet if they on purpose look for proper sources, nuts, such as soy and legumes, seeds for vegetarians and vegans, dairy and eggs for vegetarians.
Sunlight: We should sun bathe daily at least for 30 minutes. Sun is the highest source of vitamin D. it strengthen the bones.
Healthy Diet:
We should eat those foods that contain High in vitamin D, minerals, anti-inflammatory elements.
Regular consumption of few foods like Fig Fruit, Chives, Black Plum, Olive, SESAME SEEDS, Malabar Spinach, Spinach, Broccoli, Avocado, Cashew nuts, Cabbage, Gooseberries/Amalaki, LICORICE/Yashtimadhu, Centella Asiatica/ Thankuni, Raw turmeric, Triphala, etc. can prevent Osteoporosis & Arthritis and also can reduce the pain of bone diseases.
