When you were children, your parents and teachers would always have emphasized on taking care of your bones. And, if you are parents, you would have been repeating the same thing to your kids. With 206 bones in a human body, it shouldn’t be surprising why you need to pay attention to your bone health!


If your bones don’t get vitamins, minerals and other essential nutrients, you can fall prey to bone diseases or conditions such as:

- Osteoporosis
- Osteoarthritis
- Bone tumours
- Gout
- Rheumatoid arthritis
- Osteopenia
- Rickets
- And, many others!


Bone health is dependent on your age, gender, body size/shape, family history, hormones, physical activity, diet and other lifestyle habits. Now, while some factors like age, gender and family history are not in your control, the rest is pretty much manageable to promote strong bone health.


Tips for Bone Health


Eat Nourishing Foods: Why is it that you often end up feeding your body junk and unhealthy food despite knowing that it’s not good for your body? Occasional indulgence a few times a month is understandable, but when it becomes a routine, it starts having adverse effects on all your body parts, including bones. A good and healthy diet should be a conscious habit and should comprise of fruits, vegetables, whole grains, pulses, legumes, etc.


Consume Calcium-Rich Food: Some foods like organic dairy products, fish (sardine, salmon and whitebait), broccoli, dark leafy green vegetables, oranges, kiwis, sesame seeds, almonds, amaranth, nachini/ragi, fortified tofu and fortified soy milk are rich sources of calcium. Include these in your diet.


Show Vitamin D Love to Your Bones: Vitamin D is not only vital to your bone health but also to absorb calcium intake in your body. There is no better source of Vitamin D than sunshine. But, you can also get it from supplements, fish, mushrooms and egg yolk.


Make Lifestyle Modifications: If you smoke, drink or leave a sedentary lifestyle, you need to quit these habits on a priority basis. They adversely impact your bone health.


Do Adequate Exercise: Depending on your age and medical condition, you must invest at least 30-40 minutes 5-6 times a week in any form of weight-bearing or bone strength exercise. 


Natural Supplements for Bone Health


Apart from following the above-mentioned tips to strengthen your bones, you can also consider taking natural dietary supplements. It is recommended to consume supplements that contain Cissus quadrangularis extract as the key ingredient.


Also known as ‘hadjod’ in Hindi language, Cissus quadrangularis is a fleshy medicinal plant or succulent vine. It is native to Asia and Africa. In Ayurveda and traditional medicine practices, Cissus quadrangularis is considered an exceptional natural remedy to treat joint pains and disorders, increase bone density and mineral composition, and aid the natural bone regeneration process.


Cissus quadrangularis has powerful natural constituents such as 3-keto steroids, carotenoids, triterpenoids, calcium, magnesium, vitamin C, vitamin E, zinc, sodium and iron. All these constituents act as a powerhouse of robust bone health.


Cissus quadrangularis is also proven effective in the treatment of diabetes, digestion ailments, menstrual disorders, obesity, heart diseases and haemorrhoids.


Consumption of Cissus Quadrangularis Extract Supplements


You can buy Cissus quadrangularis extract capsules that are vegan, gluten-free and non-GMO. Take the capsule as it is with a glass of water or sprinkle its contents in a smoothie or over a bowl of a healthy salad.


Bones form the skeleton of your body and allow you to move and function. Take care of your bones and your bones will take care of your overall health!


Also Read: Green Fruit Salad - The Goodness Of Ashwagandha

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