The Essential Role of Nutrients in Bone Health Beyond Calcium

Post by : Saif Nasser

Many individuals mistakenly believe that merely taking calcium supplements is sufficient for strong bones. However, health experts emphasize that to achieve strong and healthy bones, more than just calcium is required. Dr. Anil Raheja, an orthopaedic and spine specialist at Apollo Spectra in Delhi, provides insights on maintaining optimal bone health throughout life.

The Insufficiency of Calcium Alone

Bone tissue is dynamic, demanding a strategic blend of nutrients to remain robust, flexible, and fracture-resistant. While calcium contributes significant strength, it necessitates the support of magnesium and phosphorus, as underscored by Dr. Raheja.

Magnesium facilitates calcium absorption and is sourced from almonds, dried fruits, and leafy greens.

Phosphorus collaborates with calcium to uphold bone structure, found in foods like eggs, chicken, lentils, and almonds.

Calcium alone cannot optimize bone health without these vital minerals.

Strategies for Healthy Bones

Bone strength is influenced by more than just dietary choices. Dr. Raheja highlights the need for:

Engaging in regular physical activity – Exercises such as walking, jogging, and weight-bearing workouts are crucial for bone vitality.

Maintaining a healthy lifestyle – Refrain from smoking and restrict alcohol consumption to prevent weakening of the bones.

Ensuring balanced nutrition – Incorporate foods rich in calcium, magnesium, and phosphorus into your daily diet.

In summary, Dr. Raheja notes:

Strong bones require a mix of nutrients.

Calcium operates optimally alongside other minerals.

Optimal bone health translates to enhanced movement and a more active lifestyle.

The Importance of Bone Health

Our bones are pivotal in every movement we make, from walking to lifting heavy objects. Strong bones significantly lower the chances of fractures, osteoporosis, and mobility issues as we age. By adhering to a nutritious diet, engaging in regular physical activity, and fostering a healthy lifestyle, one can maintain robust and flexible bones for many years.