Are worried about fractures? Experts share the suggestions required to prevent osteoporosis and keep your bones stronger

Your bone health movement is important for movement, balance and everyday strength. But bones can be brittle, and you may not realize it until you fracture a fracture. This is one of the reasons that osteoporosis is called a silent disease. However, with a good diet and regular testing, you can keep your bones strong.

HT lifestyle reached out to experts who shared diet tips and essential tests to prevent osteoporosis and help keep their bones strong.

Diet for osteoporosis

Dietician and weight management specialist Dr. Pratyuk Bhardwaj shared the importance of diet in supporting bone health.

Dr. Pratyaksh Bhardwaj said, “I tell my customers that strong bones are made in the kitchen, not only gym. Dreaded osteoporosis is more and more as a threat, especially for women and aging adults. Hopefully. The right diet can help eliminate the possibility of bone and fracture almost one.

The dietist provides us with a detailed guide, which lists foods that are rich in calcium and vitamin D:

1. Calcium -rich foods

• Calcium is the first mineral that occurs in abundance in bones and teeth. An adult requires 1000–1200 mg of calcium daily, but most Indians are deficient.
• Milk, curd, cheese and cheese are excellent sources of calcium, which gives 300–400 mg of calcium per serving.
• For lactose-discomfort individuals, options such as ragi (nachni), about 344 mg of calcium per 100 grams, and tofu, sesame, and almonds are highly beneficial.
• Calcium -containing, green leafy vegetables such as immune, keel, and spinach, which are rich in vitamins and magnesium, are essential for bone metabolism. For a full bone -friendly diet, mix it with protein from pulses, pulses and beans.

2. Vitamin D-rich foods

• Vitamin D helps in the function of calcium absorption. Without vitamin D, calcium will be useless in foods. Although sunlight is the best natural source, lifestyle restrictions prevent many urban inhabitants from receiving adequate risk.
• Therefore, egg yolk, strong grains, mushrooms and fatty fish such as salmon and sardin are recommended.
• It is possible to drink a glass of vitamin D-Fortified milk or a plant-based option.

Causes and tests prevent osteoporosis

Public Health Specialist Dr. Sameer Bhati, shared major risk factors for osteoporosis with essential tests.

He explained, “Osteoporosis is often called a silent thief, or it simply robs the bones of their fine structural strength voluntarily. In metropolitan cities, pollution goes to block UVB rays, reduces the production of vitamin D in some individuals. In other reasons, excessive indoor life can be used in other reasons, such as a complete form of sunscreen, such as the darkin, dignin, dignin, the darkin, the darkin, the darkin, the darkin, the darkin, the sprinted. Skin, quick intervention by testing can remove bone damage which may not be reversed and makes the fracture risk decrease. ”

Dr. Sameer also shared two fundamental essential things for both health, and said, “Calcium is the one that mainly gives strength to bones, while vitamin D works as a gatekeeper who ensures that the real statement of calcium is in someone’s body.

tests:

1. Serum calcium test- Checks calcium levels in your blood. Low calcium can indicate poor intake or absorption, both are risk factor for osteoporosis.
2. Vitamin D (25-hydroxyvitamin D) test- Measure the level of vitamin D in your blood. The optimal level ensures proper calcium absorption and bone mineralization.
3. Bone Mineral Density (Dexa Scan)- The scan measures the spine and bone mass and bone loss in the hips effectively and quickly. These are the weakest areas for fractures. It is especially recommended to be at risk of further osteoporosis due to diseases like postmenopausal women, elderly, and diabetes and steroid therapy. Once osteoporosis is diagnosed early, patients can be treated with diet, supplement or medicine.
4. Parathyroid hormone (PTH) test- Parathyroid evaluates functions, which controls calcium levels. Abnormal PTH can affect bone health.
5. Alkaline phosphate (ALP) test- Monitor bone metabolism activity. High ALP may indicate an increase in bone trading, indicating weakening bones.

Also read: Calcium vs. Vitamin D: Which is more important for bone health? Surgeons spread beans

Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.