10 Tips to bolster bone health

Building-up and breaking-down of bones is a continuous process. Your lifestyle choices have a certain role in assisting the bone-building process and keeping them stronger. (Image source:Gettyimages.in)

Calcium is a key nutrient for your bones to stay healthy and strong. One of the best sources of calcium is milk. Two glassfuls of milk, whether skim, low-fat, or whole, give you enough calcium for your daily requirement. Yoghurt and cheese are excellent food options for those who are lactose intolerant. (Image source:Gettyimages.in)

Besides calcium, vitamin D is an essential nutrient to build strong, healthy bones. Eggs contain substantial amount of vitamin D to help improve bone health. Vitamin D is found in the yolk only. (Image source:Gettyimages.in)

Salt is one inroad that deprives the body of calcium. Too much salt in foods can drain away calcium by urine. Stick to a low-salt diet to help your bones use calcium well and keep it to strengthen your bones. (Image source:Gettyimages.in)

The little fish bones and flesh give you nutrition to build bone mass. Sardines and Salmon are the two best foods that offer an array of bone-boosting nutrients. High in omega-3 fatty acids along with calcium and vitamin D, fish reduce bone loss and keep bones strong. (Image source:Gettyimages.in)

Healthy snacking can improve your bone health in several ways. Peanuts and almonds are packed with protein and other nutrients to assist bone-building. Walnuts and flaxseeds contain omega-3 fatty acids to help strengthen bones. (Image source:Gettyimages.in)

It may seem that potassium doesn’t have a direct role to play in aiding bone health, but it helps the cells to remove waste. Potassium is known to neutralize acids that remove calcium from the body. Eating foods like sweet potatoes, white potatoes (without peeling), yogurt and bananas can help in bone strengthening. (Image source:Gettyimages.in)

Exercise has myriad benefits, including improving bone health. Bone-boosting exercises are running, walking, jumping rope, skiing and stair climbing. Moreover, daily exercise lowers the risk of osteoporosis. (Image source:Gettyimages.in)

There is conclusive scientific evidence to suggest that smoking can prevent the body from efficiently absorbing calcium. Thus, it can decrease bone mass and density. Kicking the habit also keeps lung and heart conditions at bay. (Image source:Gettyimages.in)

Two cupfuls of coffee a day is fine, but too much of caffeine can interfere with the body’s ability to absorb calcium. For those who don’t consume enough calcium to meet daily requirements, caffeine consumption can accelerate bone loss. Enjoy the coffee, but in moderation. (Image source:Gettyimages.in)

Sunlight makes the body produce vitamin D without which our body cannot properly absorb the calcium from foods. You don’t have to stay out to get your skin damaged but just 5 minutes. (Image source:Gettyimages.in)