Balanced healthy diet and healthy life style for healthy bones and joints.

Vitamin D is important for healthy bones. It helps in absorption of Calcium from the gut. Sun rays are the best source of Vitamin D in addition to healthy balanced diet with three dairy products every day in your meal.

Normal calcium intake per day:

  • Infants: 500mg
  • Children: 400mg
  • Adults: 1000 mg
  • Pregnant and lactating women 1.5 gram
  • Elderly people do not require more calcium than normal adult.

Other factors contributing to healthy bones:

  • Regular high impact physical exercise
  • Avoid smoking and alcohol
  • Normal body weight.


  • Too much caffeine.
  • Salt more than 6 gm / day.
  • Fizzy drinks.
  • Excessive and extreme form of exercise for women of child bearing age . It can affect menstrual cycle adversely.

Some of these women can develop classical female athlete TRIAD:

    1. Disordered eating
    2. Amenorrhea
    3. Osteoporosis