1. Get Your Calcium + Vitamin D
Eat calcium-rich foods, such as dairy, leafy greens, etc. Vitamin D is crucial for calcium absorption; get 15-20 minutes of sun before 10 AM daily instead of relying on supplements.
2. Keep Up The Protein Intake
Eat protein with every meal, as bones are 50% protein by volume. If your diet is low on protein, it can lead to faster bone loss. Add eggs, daal, yoghurt, and paneer to your meals.
3. Magnesium Fix With Vitamin K2
Magnesium activates Vitamin D to absorb calcium; K2 directs calcium into bones instead of letting it settle in arteries. Get magnesium from nuts and seeds, and K2 from fermented foods, egg yolk.
4. Move Your Body
Prolonged sitting reduces circulation to bones and weakens the hip and spine. Don’t sit for more than an hour; get up, stretch or walk for a few minutes. Exercise regularly, do strength training.
5. Sleep Well
Manage stress and get adequate rest daily; 6-8 hours of quality sleep is essential. This helps control the stress hormone cortisol, which can break down bone.
6. Healthy Lifestyle FTW
Caffeine makes your body excrete more calcium, smoking kills the cells that build bone, and alcohol blocks calcium absorption and bone repair. So limit caffeine, quit smoking and alcohol.
Thanks For Reading!