jointsguruBones are important part of the body. They support us in walking , running and sitting. We can not survive without mobility. So we all understand that bones should be strong and healthy. This is must for a happy and moving life. But why bones become weak ? Why we need to take care of them?
Bones are made up of calcium. Calcium is essential nutrient in body and it is needed for muscle strength, blood formation, brain functioning also. Bones act as bank of calcium. So when ever body needs calcium in emergency they take loan from bones. So if we are not taking calcium in our diet than our bones keep on loosing calcium and it causes weak bones. It is common due to poor diet. It is also seen after menopause in females and in old people.
What will happen if bones are weak? There is continuous bone and joint pain. Patient can not run or walk fast. He feel laziness all the time. There is joint pain and some time even fractures are also there. So we can not survive with weak bones. Now we need tp make our bones stronger. Let me tell you how?
Take Diet rich in calcium and vitamin D3. Vitamin D 3 is essential for calcium absorption in bones and body. There are studies which have shown that 80% Indians have vitamin D 3 deficiency. Again lack of exposure to sun light and out door activities are common cause. We need to take regular vitamin D and calcium rich food in diet.
Milk, Egg, chicken, fish, paneer , spinach, apple are rich calcium sources. You can take more amount of these things in your diet. Apart from them daily sunlight will also helps.
If you are a old age person( above 50 ) or post menopausal female then you need to take 1 gram calcium daily in tablet form. Calcium citrate is very good calcium to take. Also coral calcium is quite good. Vitamin D 3 should be taken on weekly basis. 60 K tablet should be taken for six weeks and after that 3 months gap is advisable. You can repeat vitamin D after that.
In kids also we need very high doses of calcium. Because they have growing bones and so they also need vitamin D 3 supplements.
So in short you need to take care of your bones by taking calcium rich diet and exercises. If you have any bone pain or fracture then it is better to discuss with your dr and start regular calcium. after all strong bone means stronger body.
