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Staying indoors amid lockdown and the pandemic will curb the physical activity thereby damaging the bone health.

The lockdown has had a drastic effect on our skeletal system. Staying indoors is leading to the deficiency in Vitam D which is an important bone nutrient.

Low physical activity too heavily impacts the bone health. Moreover, there is not enough dietary focus on nutrients like magnesium, calcium, and vitamin K.

But, will you let the unprecedented situations affect your bone health? Your future disabilities, low bone density will depend on how you take care of your bones today.

Here are the 7 important steps you can follow at home to keep your bones healthy.

Exercise regularly

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Exercise works better than even calcium in building bone strength. If you don’t have time for regular workouts, take a break every while you work from home and engage in household chores like doing laundry, emptying waste bins, or washing dirty dishes.

All these would also come under workouts and will help boost your flexibility too.

Climb Stairs

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The best alternative for a rigorous workout or gymming is to engage yourself in climbing stairs. This will increase your bone health to a large extent and will also help prevent the loss of bone density.

Try to go up and down the stairs at least two or three times in a day.

Eat healthy fats

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For stronger bone density, you also need to consume the right combination of polyunsaturated fats, which include omega-6 in grains and meat, omega-3 in flax seeds and walnuts. It is important to focus and consume foods that have high percentage of omega and omega 6.

Consume anti-inflammatory diet

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Consciously plan and schedule a diet for the whole week which is rich in vitamins like fruits, vegetables, fish, omega 3 and wholegrain cereals. An anti-inflammatory diet adds up immensely for strengthening your bones.

Quit Smoking

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Nicotine is an enemy for your bones. In fact, if you don’t quit smoking there is nothing one can do the save your bones. Nicotine and tobacco act against everything healthy you eat every day. So, if you can’t quit smoking completely at once, try and reduce the number until you completely get rid of it.

Stress is bad even for bones

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Cortisol is the major stress hormone in the human body. Higher levels of cortisol in your body can be detrimental to the bones. So, keep your stress in check be happy. Enjoy the moment you are in.

Too much alcohol is a bane

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Every vitamin, mineral and other nutrients in the body are naturally produced. You just have increase the percentage of them through proper food intake. Nothing can be more damaging if you stop the natural flow of your body’s activity.

Too much alcohol can also increase the level of cortisol hormone which in turn increases the bone breakdown.

Excess alcohol also comes in the way of the production of Vitamin D in your body. So, start consuming alcohol in limited amounts.

Take more bone-friendly diet

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Consciously eat food which is good for bones. Here’s the list of food items you can consider including in your diet.

Dairy products, sesame seeds and anjeer.

Exposure to the sun daily in the morning.

Green leafy veggies, spinach, fish, beans and whole grains.

Potato, Banana, mushrooms, tomato, cucumber, pomegranate.

Kiwi, guava, blueberries, amla.

Cabbage, cauliflower, soybeans, cheese, liver, and green tea.

By Gayatri Yellayi