Nurturing Bone Health: Dietary Tips and Yoga Practices

As the seasons change, particularly in winter, individuals over the age of fifty may face challenges to their bone health, especially those dealing with conditions like arthritis. It becomes imperative to prioritize bone and joint well-being during this season, considering factors such as reduced sunlight exposure and potential vitamin D deficiency. Here are dietary tips and yoga practices to support robust bone health:

Nutrient-Rich Foods for Bone Health

Milk & Dairy Products: Rich in calcium, protein, vitamin D, potassium, and phosphorus, these are crucial for bone health. Incorporate fortified foods rich in vitamin D, aiming for at least three glasses of milk daily.

Spinach: A nutritional powerhouse with calcium, iron, vitamins, and minerals. Include spinach in daily meals through soups, vegetables, sandwiches, or paranthas.

Nuts & Seeds: Opt for nutrient-packed snacks like sesame seeds, chia seeds, hemp seeds, pumpkin seeds, flaxseeds, Brazil nuts, and pistachios. These contribute to preventing osteoporosis.

Green Veggies: Collard greens, okra, beetroot greens, broccoli, kale, Brussels sprouts, mustard greens, and turnip greens are excellent choices rich in absorbable calcium.

Beans and Lentils: Include a mix of lentils, beans, and whole grains for proteins, vitamins, and minerals essential for overall well-being and bone health.

Soya Beans: Incorporate soybeans, soy drinks, soy milk, and tofu for protein intake and enhanced bone health.

Yoga Poses for Bone Health

Urdhva Mukha Svanasana (Upward Facing Dog Pose): Strengthens arms and legs, promotes flexibility, and enhances bone density, particularly in the spine.

Setubandhasana (Bridge Pose): Engages and strengthens muscles along the spine, contributing to better spinal health and enhanced bone density.

Utkatasana (Chair Pose): Enhances balance and structural strength, offering relief for conditions like shoulder stiffness and minor leg and foot deformities.

Incorporating these nutrient-rich foods into the diet and practicing yoga poses can contribute to maintaining and improving bone health, especially during seasons that pose challenges to overall well-being.

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