0How to keep our bones and joints strong:
1) Physical activity
a) Load bearing physical activity, which challenges our bones and joints (weight training).
b) Impact based physical activity, which adds further challenge to the musculoskeletal system (sports, games, jump based exercise)
2) Good Nutrition and Sunshine
a) Getting lots of Vitamin-D and Calcium
b) Good sunlight exposure for at least one hour per day - the more, the merrier.
c) Foods rich in calcium and vitamin D and other nutrients - (milk, ghee, butter, cheese, paneer, liver, meats, eggs)
d) Taking calcium and vitamin D supplements if needed (this decision and dosage will depend on case to case)
e) Meals high in protein and good fats (meats, chicken, eggs, milk, paneer, ghee, coconut oil, groundnut oil)
3) Avoid or minimize toxins (toxic foods for health) like
a) Sugar
b) All packaged foods with toxins (like artificial colours, flavours, preservatives, fructose syrups, high fructose corn starch, high fructose corn syrups, vegetable oils, skim milk, all de-fattened or fat-free foods and drinks.
