Sometimes due to health or lifestyles reasons, we can develop weak bones which leave us in poor health. Dr Bhuvaneshwar Machani, Consultant Orthopedic Surgeon at Burjeel Hospital for Advanced Surgery in Dubai has outlined some simple tips to follow to ensure that you have healthy and stronger bones during the hot summer months and in Ramadan.
Tips for Stronger Bones
Ensure calcium intake
An adult requires 1000 to 1200mg of Calcium per day which is essential for stronger bones. During Ramadan, most people do not consume the required amount of Calcium resulting in the body removing the element from bones in order to maintain blood calcium levels. Dairy products are good sources of calcium so include grilled halloumi or a glass of fresh Laban at Iftar time. Yoghurt with berries and nuts are ideal for Suhoor as it is light on the stomach and helps with keeping the thirst pangs at bay during the day.
RELATED: Tips for Weight Loss
With Iftar and Suhoor buffets at every nook and corner, it is easy to overeat food of the wrong sources. Juices and fizzy drinks high in sugar can be replaced with yoghurt based drinks or no sugar added milkshakes. Similarly instead of piling a plate high with lasagna and rice dishes – make vegetables like carrots, beans and broccoli and leafy foods like spinach the star of your plate while lasagna plays a supporting role. Instead of traditional Iftar sweets like baklava and basbousa, which are high in sugar, look for desserts high in dairy like rice pudding or mahalabia.
Vitamin D is essential for optimum bone health and is mainly absorbed by our body through adequate sun exposure. Even though we enjoy all year long sunshine in the UAE, during the summer months due to the intensity of the heat, residents avoid the sun at all cost. Prolonged lack of exposure can result in weakened bones resulting in conditions like osteoporosis and osteoarthritis.
The hot summer months coupled with Ramadan means a dip in energy levels and residents are usually likely to stay indoors laying around. Just after the light Iftar, ensure you have enough fluids and engage in light cardio exercises – follow a Zumba or aerobics video or do a brisk 20-minute walk on the treadmill – and some strengthening exercises like squats, lunges and sit-ups to maintain stronger bones.