A sedentary lifestyle, deficiency of vitamin D and calcium along with bad habits like smoking, consuming alcohol, insufficient physical activity are some of the major factors that lead to weaker bones in today fast paced life.

Vitamin D is one of the vital vitamins your body needs to stay healthy. It plays a crucial role in maintaining the balance of calcium and phosphorous levels in your body. Hence, it helps in building and maintaining bones.

We bring to you the following solutions to these common problems:

During summers, soak one teaspoon of white sesame seeds in some water overnight and consume it in the morning.

In the winter months, you can simply chew on one teaspoon of sesame seeds everyday.

Also, include the following in your diet:

Amaranth seeds and leaves, Ragi, Pingol gram, Horse gram, soy bean, Amranth leaves, Beet greens, Fenugreek, mustard seeds, figs, raisins, poppy seeds, almonds, walnuts, pistachios. These are immensely helpful in increasing the bone density.

Also, regular sun exposure is an amazing natural way to get enough Vitamin D. Around 10 to 20 minutes of sun exposure every day is a good interval to maintain the necessary amount of vitamin D in your body.