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HEALTH TIPS

1.REGULAR EXERCISES

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Regular exercise is important for promoting weight control or weight loss. Exercise helps you burn calories and lose weight.

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2.DIET TIPS

  • Eat a healthy diet

  • Consume less salt and sugar

  • Reduce intake of harmful fats

  • Eat plenty of colourful seasonal fruits and vegetables daily

  • Plenty of liquids in form of plain water, vegetables  soup, juices ,milk,lassi,coconutwater,lemon etc..

  • Do not skip breakfast

Essential Bone and Spine Health Tips

1. Maintain Proper Posture

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  • Always sit and stand with your back straight.

  • Use a chair with lumbar support if sitting for long hours.

  • Avoid slouching or hunching over your phone or laptop.

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2. Stay Active, But Safe

  • Engage in regular low-impact exercises like walking, swimming, or cycling.

  • Avoid lifting heavy weights without proper technique.

  • Stretch your spine and limbs regularly to reduce stiffness.

                Bone & Spine Health 

Diet Tips from Our Orthopedic Experts

Stay Strong Inside Out with These Daily Food Habits

1. Calcium-Rich Foods – Build Strong Bones

•  Milk, curd, paneer

•  Ragi , sesame seeds (ellu), almonds

•  Green leafy vegetables: spinach (keerai), methi, drumstick leaves

•  Fortified cereals and tofu

Recommended: 1000–1200 mg of calcium per day

2. Vitamin D – Helps Absorb Calcium

•  Morning sunlight exposure (10–15 minutes daily)

•  Egg yolk, mushrooms, fortified milk

•  Fatty fish like salmon, sardines, mackerel

Check Vitamin D levels if you have bone pain or weakness

3. Protein – Essential for Bone & Muscle Repair

•  Dals, sprouts, chickpeas, soybeans

•  Milk, eggs, lean chicken, fish

•  Nuts and seeds (almonds, pumpkin seeds)

4. Magnesium & Zinc – Support Bone Formation

•  Whole grains, bananas, avocados

•  Nuts, seeds, beans

•  Seafood and pumpkin seeds

5. Anti-Inflammatory Foods – Protect Spine Health

•  Turmeric (haldi/manjal), ginger, garlic

•  Fresh fruits: oranges, guavas, berries

•  Vegetables: broccoli, carrots, tomatoes

Foods to Avoid or Limit

•  Excess salt  :   Leaches calcium from bones

•  Sugary drinks & sweets  :   Weakens bone strength
•  Caffeinated drinks (too much tea/coffee) :   Reduces calcium absorption

•  Deep-fried & processed food :   Increases inflammation and body weight

Hydration

•  Drink 6–8 glasses of water daily

•  Coconut water and buttermilk are healthy hydration options

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Need help with bone or spine issues?

Visit The POSH – Pondy Ortho Specialty Hospital

Book your consultation with our orthopedic experts today!

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