Bones are the structures on which our whole body stands. They play many roles in the body like providing structures, anchoring muscles and protecting organs. Making new bones and breaking down of old bones in the body is a continuous process. Till the age of 30, it is believed that making of bones is higher than breaking down and at this time bone mass is at peak.

If a person has attained high bone mass till 30, he is less likely to have weak and brittle bones or a condition known as Osteoporosis. Thus, to prevent the symptoms of osteoporosis to occur and maintaining the bone health, there is a number of ways that a person should follow:

1. Adopt an active lifestyle that includes walking, jogging, aerobics, exercises, and yoga. This will enhance the strength of the bones and make them flexible too.

2. Always eat healthy food that helps in increasing bone strength. Eating foods rich in calcium is one of the best things you can do to increase the strength of your bones. Take a diet that includes milk, yoghurt, cheese, kale, beans, almonds etc to supplement the calcium in your body.

3. For bones, Vitamin D is the essential vitamin for absorbing calcium and it is freely available in nature. Exposure to the sun is the best source of getting vitamin D. Other good sources of vitamin D include oily fish, such as salmon, trout, whitefish, mushrooms, eggs and fortified foods, such as milk and cereals.

4. If you want your calcium absorption to be high, avoid taking an excess of alcohol and tobacco.

5. Bone health is important at all stages of life. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Thus, it is quite important to consult orthopaedician at regular intervals to know how to build strong bones or to check bone density.

DISCLAIMER: This article is intended to promote understanding of and knowledge about general orthopedic topics. It is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or treatment.