Nowadays I come across lot of people having knee &back pain. Few are worried that whether it is starting of arthritis or other bone related problems. Due to our lifestyle being sedentary and diet not being rich in protein and calcium these problems are increasing.

So just sharing few tips for healthier bones:

  • Include protein rich food and make sure not less than your RDA. Chicken ,fish ,egg , lentils,soybeans are good proteins
  • Include Calcium, Vitamin D and magnesium rich food in diet 
  • Increase the intake of fruits and vegetables in your diet. They are alkaline in nature and do not induce urinary calcium
  • Green leafy vegetables being rich in Vitamin K are good for bones so try and include twice or thrice a week
  • Avoids Sodas as phosphate in them leaches calcium
  • Omega -3 prevents inflammation and reduces risk of arthritis,so include salmon flax seeds olive oil walnuts in your diet
  • Cruciferous vegetables have sulphoraphane which blocks enzymes linked to joint destruction and inhibit inflammation.Also has abundant Vitamin K especially in broccoli
  • Vitamin C rich food reduced risk of Rheumatoid Arthritis
  • Herbs which help in joint pains are Cur-cumin (active Ingredient of turmeric) & ginger (anti-inflammatory properties)
  • Be active