Calcium is essential for strong bones. Adult women need between 1,000 and 1,200 mg of calcium daily. Incorporate calcium-rich foods like milk, yogurt, cheese, tofu, almonds, leafy greens, and kale into your diet. Without enough calcium, bones can become porous and brittle over time.

Vitamin D is crucial for calcium absorption. Aim for 10–30 minutes of daily sun exposure, especially in the morning. Foods like eggs, mushrooms, and fatty fish are also good sources of vitamin D.

Weight-bearing activities stimulate bone formation. Walking, running, dancing, climbing stairs, and hiking are all excellent options. These exercises force your bones to support your body weight, making them stronger. Aim for 30 minutes of exercise, 5 days a week.

In addition to weight-bearing exercise, strength training, such as lifting weights, using resistance bands, and squats, can improve bone density and muscle mass. Remember to warm up before any exercise to prevent injuries.

Smoking restricts blood flow to bones, slowing bone cell activity. Excessive alcohol consumption hinders calcium absorption and damages bone cells. Quitting smoking and limiting alcohol are essential for long-term bone health.

Processed foods, soft drinks, and salty snacks can interfere with calcium absorption and increase calcium loss through urine. Reducing excess salt, sugar, and caffeine intake can contribute to stronger bones.

Magnesium, vitamin K, and protein are also vital for bone health. Magnesium deficiency impairs bone cell formation and increases bone-destroying cells, leading to osteoporosis. Include foods like nuts, eggs, and leafy greens in your diet for balanced nutrition. Consult a doctor before taking supplements, especially if you're on blood thinners.

Regular bone mineral density (BMD) tests are recommended for women over 50 or those with a family history of osteoporosis. These tests can help with preventative measures before fractures occur.

Le Nguyen (According to Times of India)