Bone, muscle and joint health is not only determined by exercise but also greatly depends on the daily diet.
As age increases, bone density decreases, muscles gradually weaken and joints are prone to inflammation and degeneration.
According to experts, choosing the right food early is the foundation to help the body maintain sustainable mobility for decades.
Dr. Manan Vora, orthopedic surgeon, health educator and co-founder of NutriByte Wellness in Mumbai (India), believes that the long-term strength of the skeletal system is not built in the gym but starts from daily meals.
Mr. Manan Vora emphasized: "If you do not add these five important food groups to your diet, your bones and joints will not be able to support you in old age.
Calcium is the foundation of strong bones
According to Dr. Vora, calcium is the main component of bones. Prolonged calcium deficiency will make bones brittle, prone to fractures and increase the risk of osteoporosis.
He recommends supplementing calcium from natural sources such as milk, yogurt, paneer cheese, almonds, soybeans and bean products.
Diversifying calcium sources helps the body absorb better than just relying on supplements.
Protein helps build and restore bones and muscles
Protein is not only necessary for muscles but also participates in bone regeneration. A protein-deprived diet can reduce muscle mass and affect bone durability.
Orthopedic surgeons recommend supplementing eggs, chicken, fish, paneer cheese, tofu, tempeh, beans such as lentils, green beans and protein powder when needed.
Vitamin D is key to calcium absorption
Calcium only really works when the body has enough vitamin D. This vitamin helps increase calcium absorption into bones, thereby improving bone density.
According to Dr. Vora, vitamin D sources include egg yolks, mushrooms, sunlight and supplements. Proper sun exposure every day also contributes to improving bone and joint health.
Omega-3 helps protect joints and reduce inflammation
Omega-3 fatty acids are known for their anti-inflammatory effects, helping to reduce pain and stiffness, especially useful for middle-aged and elderly people.
Nutritious omega-3 sources include fatty fish, chia seeds, flax seeds, walnuts and omega-3 supplements.
Anti-inflammatory foods help slow down osteoarthritis
The last food group that Dr. Vora emphasizes is foods with natural anti-inflammatory properties.
Ginger, turmeric, berries, spinach, kale and broccoli help protect joint cartilage, reduce chronic inflammation and slow down the degeneration process.
Mr. Manan Vora believes that this is not a short-term diet, but a nutritional lifestyle that needs to be maintained for a long time.
By eating properly, you can slow down bone loss, protect joints and maintain mobility for decades," Manan Vora emphasized.
(The article is for reference only, not to replace professional medical advice. Always consult a doctor if you have health questions).
