– Dr. Kaiwan M. Randeria –

Us Parsis are known for our love of good food, our creature comforts and our active social lives. Unfortunately, often, in our daily routines, we overlook the health of our bones. We have a reputation for being strong and resilient, but have we truly been giving our bones the care they deserve? Just like any priceless possession, our bones need maintenance to keep performing at their best.

Let’s talk about how to maintain good bone health through diet and exercise, because a healthy musculo-skeletal system is of utmost importance!

The Diet: Strengthening From The Inside

We all know the importance that food holds in our lives. We are, in fact, known for having some of the best food spreads at any party! Though, when it comes to bone health, the food you consume can either build up those bones or leave them softer than a Lagan-nu-Custard! To keep your bones in ‘apru top shape’, focus on the following key nutrients:

Calcium – The Bone Builder: You’ve probably heard this a thousand times, but that’s coz it’s true! Calcium is the primary mineral that makes up your bones, without which your bones could become fragile and more susceptible to fractures.

So, what’s your best friend here? Dairy products like milk, yogurt, and cheese (including our favorite ‘Topli Paneer’). If you’re dairy-free or lactose intolerant, green leafy vegetables like spinach, kale, and bok choy are excellent alternatives. Calcium is also found in fortified foods such as plant-based milks, tofu and cereals.

Vitamin D – The Calcium Helper: Vitamin D plays the crucial role of helping your body absorb calcium. Think of it as the sidekick to your superhero – calcium! Without vitamin D, calcium wouldn’t be able to work its magic in building strong bones.

So, how do you get enough of this vital vitamin? Make Sunlight your best friend! A simple daily 20-minutes exposure to sunlight is enough for most people. You can also find vitamin D in fortified foods – oily fish like salmon, and egg yolks. It’s an easy addition to your diet – almost like adding extra ‘salli’ to your ‘margi’, but far more beneficial!

Magnesium And Vitamin K2 – The Unsung Heroes: While calcium and vitamin D take center stage, Magnesium and vitamin K2 quietly support the process behind the scenes. Magnesium is essential for bone formation and vitamin K2 help in the regulation of calcium within your body, directing it where it’s needed (i.e., in your bones and not your arteries). You can get Magnesium from nuts, seeds, legumes and whole grains, while vitamin K2 can be found in fermented foods like yogurt and paneer.

Exercise – Keep Moving, Keep Strong: Your bones need to be kept in action to stay strong! Regular exercise is one of the best ways to maintain healthy bones and prevent conditions like osteoporosis. Don’t worry, you don’t need to start running marathons or lifting weights like a bodybuilder. A combination of weight-bearing exercises, strength training, and flexibility exercises is all you need to keep your bones in great shape.

Weight-Bearing Exercise – Gravity Is Your Friend: Weight-bearing exercises are those where your body works against gravity, and the best part is, they don’t require any fancy equipment. Walking, jogging and dancing help strengthen your bones and improve cardiovascular health. For the more adventurous or those with an affinity for making life a little more interesting, activities like hiking and playing tennis also count as weight-bearing exercises. The key is to engage your bones in activities that make them work harder than just sitting around.

Strength Training – Give Your Bones a Little Push: Strength training doesn’t mean you need to sign up for the gym and start lifting heavy weights. Strength training can include bodyweight exercises like squats, lunges and push-ups. Lifting light weights or using resistance bands also counts as strength training (for my fellow bawa bike enthusiasts, I guess we should include motorcycle riding too!) These exercises help improve bone density by putting stress on your bones, which in turn makes them stronger. Think of it as the equivalent of gently asking your bones to work a bit harder – they’ll thank you later by staying strong.

Flexibility Exercises – Stretch Those Bones Out: Flexibility exercises like Yoga or Pilates aren’t just about being flexible, these help improve balance, coordination and overall muscle strength, reducing the risk of falls which may lead to fractures.

Additional Tips – The Parsi Way!

Drink Water: Staying hydrated is essential for overall health, including your bones. If you’re anything like me, you might get distracted by a cup of coffee – but don’t forget your water! Hydration supports the health of the cartilage in your joints too.

Limit Caffeine and Alcohol: While we all love a good cuppa or a drink at a celebration, excessive caffeine and alcohol depletes calcium from bones. Moderation is the key!

Healthy Body Weight: Being overweight puts extra pressure on your bones and joints. So, keep a healthy weight – it’s like the perfect balance of vinegar in your ‘saas ni macchi’ – just enough to make everything taste great, but not too much to overwhelm!

Remember, at the end of the day, maintaining strong bones is all about balance – just like a good Parsi meal! With a diet rich in essential nutrients like calcium and vitamin D, combined with regular weight-bearing and strength exercises, your bones will remain strong, healthy, and ready to take on life’s challenges. And yes, a good bit of humor, a lot of movement, and a good cup of ‘choi’ go a long way in making sure your bones (and you) stay strong well into your golden years! Stay strong, stay active, and most importantly, take care of those bones – they’re the only ones you’ve got!

‘Bone’ Appétit”! Have a very Prosperous and Happy Jamshedi Navroz!

 [Disclaimer: The contents of this article should not be considered as formal medical advice and one should not attempt to self-diagnose. Kindly visit your Orthopaedician for any related treatment.]