Yoga and diet tips that help strengthen bones naturally

Strong bones are essential to lead a healthy and active life. But how do you build strong bones? Well, diet plays a crucial role in maintaining healthy bones. Similarly, physical activity and strength training can help you support and maintain bone health and strength. Without strong bones, the risk of falling and suffering fractures increases significantly, and affects life quality. The risk of falling not only affects the elderly, but women, especially post-menopause, face an increased risk of osteoporosis, a condition characterized by weakened bones and increased fracture risk. Here are some yoga and diet tips that can help strengthen bones.

Yoga for bone health

Yoga practice has numerous health benefits, one of which is improving bone density and strengthening muscles that support the skeletal system. Weight-bearing and strength training exercises, including yoga, may help slow down bone loss associated with aging. Here are some yoga poses that can help you achieve strong and healthy bones.

• Virabhadrasana II (Warrior II): This is a powerful standing pose that engages the hips, thighs, and shoulders, all of which support bone health.
• Vrikshasana (Tree Pose): This pose improves balance and coordination, and thereby reduces the risk of falls and fractures.
• Setu Bandhasana (Bridge Pose): Though this pose may need some expertise, it strengthens the lower back and hips, the areas vulnerable to bone loss, especially in women.
• Tadasana (Mountain Pose): This basic standing pose improves posture and strengthens the legs, ankles, and spine.
• Downward-Facing Dog (Adho Mukha Svanasana): This pose can strengthen the arms, back, and legs, and give you good posture.

Diet for bone health

What you eat plays a crucial role in building and maintaining strong bones. Here are some changes you can make in your diet to protect your bones.

Eat more veggies: Yes, your mum is always right. Eat your veggies. Vegetables are one of the best sources of vitamin C, which stimulates the production of bone-forming cells.

Calcium-rich foods: Incorporate dairy products like milk, yogurt, and cheese. People who are lactose intolerant or vegan can add ragi (finger millet), tofu, sesame seeds, and leafy greens like spinach to their diet.

Vitamin D: Yes, vitamin D is essential for strong bones. This nutrient helps in calcium absorption. You can get the nutrients naturally by exposure to the sun, or add fortified foods. Egg yolks and fatty fish like salmon and mackerel can provide vitamin D.

Magnesium and phosphorus: Eat foods rich in magnesium and phosphorus, such as nuts, seeds, legumes, and whole grains.

Vitamin K: Leafy greens, cruciferous vegetables such as broccoli, and Brussels sprouts are high in vitamin K, which is good for the bones.

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Protein: Incorporating adequate protein is also important for bone health. You can add lentils, eggs, and lean meats to support the bone structure.