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How To Deal With Osteoporosis: There are many complaints related to bones due to poor lifestyle and diet, but one of the most common health conditions in India is osteoporosis. Weakness of bones This condition makes your bones weak and brittle and fractures can occur at any time due to any stress. It is very important to take a proper diet rich in calcium. Osteoporosis remains a major and common problem, Bones are made of calcium and store 99% of calcium in the body, while only 1% of the blood is used in muscles and tissues. According to nutritionist Lavneet Batra, if you do not have enough calcium in your daily diet, then the body tries to remove it from your bones. If you do not have calcium in your diet, then your bones will lose calcium over time. and you will be at risk of osteoporosis
According to nutritionists, a person needs at least 1000 milligrams of calcium per day in his diet for strong bones, although too much calcium can also cause problems like constipation, gas, and bloating. Excess calcium can also increase the risk of kidney stones and if too much condition worsens it can cause calcium to accumulate in the blood. This is called hypercalcemia in medical language.
From which sources do you get calcium
Apart from milk, there are other plant-based sources of calcium, which can help you maintain healthy bones. You can consume turnip greens. One cup of this contains 200 mg of calcium. One teaspoon of sesame contains 146 milligrams of calcium. Another food item that contains calcium is soyabean. Mustard greens, okra. Apart from calcium, other nutrients are also important for bone health.
magnesium-Your body also needs magnesium to maintain bone health. If you do not take enough magnesium in your diet, then the risk of osteoporosis increases. Magnesium is found in abundance in foods like spinach, fenugreek, mustard banana, which can easily fulfill your magnesium requirement.
vitamin D-Vitamin D is also the reason for weakening of bones, in such a situation, you should start sitting in the sun for vitamin D. If you are unable to sit in the sun, then you can meet the deficiency of vitamin D through fruits or foods. Mushrooms are a good source of vitamin D. Oatmeal is an excellent source of vitamin D, it is full of minerals and vitamins. Dairy products like curd, milk, cheese are rich in vitamin D and calcium which is beneficial for bones.
Vitamin K-Vitamin K is also very important for the function of proteins involved in the formation and maintenance of bones. A good amount of vitamin K is found in green beans, apart from this, vitamin K is also found in spinach, which helps in keeping the body healthy. Vitamin K is found in adequate amounts in broccoli.
zinc-According to nutritionists, zinc is needed for proper bone development and maintenance. It also promotes bone regeneration. Low levels of zinc are associated with postmenopausal osteoporosis.
Disclaimer: ABP News does not confirm the methods, methods and claims mentioned in this article. Take these only as suggestions. Before following any such treatment/medicine/diet, do take doctor’s advice.
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