If the right care is started at the right time, then the bones can be kept strong. Today we will tell you some tips which will be helpful in keeping the bones strong for a long time.

Take calcium-rich diet
Foods like milk, curd, cheese, green leafy vegetables (like spinach, fenugreek), almonds, sesame and ragi are good sources of calcium. Adults need about 1000–1200 mg calcium per day.

Maintain adequate levels of vitamin D
It helps in the absorption of calcium. It is beneficial to stay in the morning sun for 15–20 minutes. Take vitamin D supplements as per the doctor's advice if needed.

Do regular exercise
Weight-bearing exercises like brisk walking, climbing stairs, yoga and light weight training keep the bones strong. Stretching and balancing exercises (like Tadasana or Vrikshasana) also reduce the risk of falling.

Consume enough protein
Protein is essential for keeping muscles strong. Egg, pulses, soy, milk and fish etc. are good sources of it.

Avoid smoking and alcohol
Both of these rapidly reduce bone density and increase the risk of osteoporosis (weakening of bones).

Get regular bone checkups
After the age of 50, it is useful to get a Bone Density Test (DEXA Scan) done from time to time.