Bone Health Tips for Stronger Bones

Whether you’ve just done a BMD scan or are looking to keep your bones strong as you age, this guide gives you simple, daily tips you can follow at home. Everything here is adapted for our South Indian lifestyle — from food to exercises.

🩻 Understanding Your BMD Report

T-score above -1.0: Normal
T-score between -1.0 and -2.5: Osteopenia (low bone density)
T-score below -2.5: Osteoporosis (high fracture risk)

If your BMD is low, don’t panic. With the right food, exercise and medical advice, you can improve your bone strength.

🍲 Bone-Strengthening South Indian Foods

Here are calcium and vitamin D-rich foods that are elderly-friendly and easy to add to your meals:

Ragi (கேழ்வரகு): 1 cup porridge = 300 mg calcium
Drumstick leaves (முருங்கைக் கீரை): Cooked, very high in calcium & iron
Sesame seeds (எள்): 1 tbsp podi = ~90 mg calcium
Soaked almonds 4–6 per day (பாதாம்): Easy snack, ~50 mg calcium
Curd / Cow’s milk (தயிர் / பால்) : 1 cup = ~100–120 mg calcium
Sardines, Anchovy Fish (மத்தி மீனு, நெத்திலி மீன்): Excellent calcium & vitamin D source when eaten with bones
Curry leaves (கறிவேப்பிலை) : Everyday herb, micronutrient-rich

Include a mix of these daily. Example: Ragi dosa + curd lunch + sesame podi dinner = full-day coverage!

🍲 Learn more about calcium-rich foods in Tamil: Watch the video on YouTube

Don't forget to add Protein rich food in your diet

☀️ Vitamin D – The Sunshine Nutrient

Expose arms and legs to mid-morning to early afternoon sun (between 10 AM and 1 PM) for 10–30 minutes, 3–5 days a week.
Include eggs (yolk), mushrooms, fatty fish, and fortified milk if advised

Supplements may be needed if levels are very low — check with your doctor.

🏃 Exercises for Strengthening Bones

Weight-bearing exercises, Resistance Training and Balance Exercises

📄 Recommended Exercises to Prevent Osteoporosis

For safe and effective ways to strengthen your bones, improve balance, and protect against falls, we recommend the free, evidence-based Exercise Guide. This brochure includes easy-to-follow exercise examples.

📥 Download the Exercise Brochure

Easy and Must do Exercises to Strengthen Bones for Seniors

Chair sit-stand (10x): Build leg strength
Toe raises (15x): Strengthen calf and ankle bones
Wall push-ups (10x): Safe upper body loading

Do these 5–6 days a week. Avoid high-impact jumping if bones are weak.

👉 Simple bone-strengthening routine for seniors explained in Tamil Watch the video on YouTube

These are the same safe, senior-friendly exercises we recommend at OrthoCure Bone & Joint Speciality Clinic, Thirumullaivoyal.

⚠️ Things to Avoid

Smoking, alcohol, and fizzy drinks
Skipping meals or too much fasting
Sitting for long hours without movement
Self-medicating with painkillers or steroids

❓ Frequently Asked Questions

Can I reverse bone loss with food alone?
No, but diet plays a huge role in slowing further loss. Your doctor may recommend calcium/vitamin D or other meds.

Should I stop walking if I have joint pain?
No. Modify your walk time or use assistive devices. Gentle movement is better than full rest.

Can I take calcium tablets on my own?
Always check with your doctor — excess calcium has risks too.

🔗 Continue Reading:

This guide is for educational purposes only. Always consult your doctor for personalised advice.

Stay active. Eat strong. Heal naturally. 🧡 – Team OrthoCure

Bone Health Tips Every Adult Should Know