Overall, any kind of disturbance or weakness in the bones can make you dependent. If there is a defect in the bones, you can have problems with osteoporosis, bone cancer, low bone density, bone infection, osteonecrosis and rickets in children.
Nutrients like calcium, protein and vitamin D are needed for better bone health. You get all these things from the food you eat. It is a matter of concern that nowadays these three things are missing from the food of the people. Some things that are consumed on a daily basis cause serious damage to the bones.
eating foods high in salt
According to research published in the Asia Pacific Journal of Clinical Nutrition in the year 2016, the risk of osteoporosis disease started increasing in people who used to consume more salt things in China. In this disease the bone becomes thin and lifeless.
excessive consumption of sweet foods
Excessive consumption of sweet things not only makes bones weak but is also a major reason for many serious diseases like diabetes. Although sugar has no direct negative effect on bones, bone loss can occur when people consume too much sugar and shy away from other nutrient-rich foods.
soda and caffeine
A 2014 study published in The American Journal of Clinical Nutrition found that 73,000 women who drank soda had an increased risk of hip fractures. Similarly, a 2016 study published in BMC Musculoskeletal Disorders found that caffeine consumption was associated with lower bone density in women.
According to a study published in BMJ Open in 2015, those who consumed high amounts of alcohol had lower bone density. Alcohol consumption inhibits bone growth and increases the chances of fractures. Apart from these, excessive consumption of red meat is also harmful for bones.
what to do to make bones strong
Increase intake of calcium rich foods
According to Dr Priyanka Sherawat, Neurologist at Delhi AIIMS, the body needs 500 to 1000mg of calcium daily. To make up for calcium deficiency, you should consume more foods like milk, curd, soyabean, paneer and ragi.
Do not let there be deficiency of Vitamin D
The doctor told that along with calcium, vitamin D is also necessary to make the bones strong. It enhances the absorption of calcium. You can get it from sunlight, but it is also found in good amounts in many foods such as many types of fish, oranges and dairy products.
do the exercise
To promote bone health, you should exercise regularly. This brings life to the bones. Also, keep your blood pressure and blood sugar under control.
Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.