Increase Calcium Intake

Consume milk, curd, cheese, and leafy vegetables daily to support strong bones and prevent gradual bone loss.

Get Enough Vitamin D

Spend time in sunlight and eat vitamin D-rich foods to improve calcium absorption and overall bone strength.

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Do Weight-Bearing Exercises

Walking, running, or stair climbing helps stimulate bone growth and maintain strong, healthy bone structure.

Add Strength Training

Lifting weights or using resistance bands builds muscle and improves bone density for long-term bone health.

Eat Magnesium-Rich Foods

Add nuts, seeds, spinach, and whole grains to your meals to enhance bone formation and mineral balance.

Reduce tea, coffee, and soda intake as they may decrease calcium levels and weaken bones over time.

Limit Caffeine & Soft Drinks

Avoid Smoking & Alcohol

Smoking and excess alcohol slow bone-building processes and increase the risk of osteoporosis and fractures.

Increase Protein Intake

Include eggs, dairy, legumes, and lean meats to support bone repair, muscle strength, and overall bone density.

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Eat fish, walnuts, and chia seeds regularly to reduce bone inflammation and prevent age-related bone loss.

Include Omega-3 Fatty Acids

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