"For keeping the bones strong, it is necessary to do weight-bearing exercise like walking or strength training on a regular basis," said Dr Khatri.
"Make sure to have a balanced diet involving foods loaded with calcium and protein.
Get enough sunlight in the morning, quit smoking and alcohol, maintain an optimum weight and prevent falls to reduce the chances of a fracture."
"A large number of people believe opting for vitamin D and calcium pills is the only way to keep the bones strong and healthy.
Strong bones, it turns out, are less about what is swallowed and more about how one lives.
The study may have delivered disappointing news for supplement enthusiasts, but it also pointed toward a more encouraging truth: many aspects of bone health remain within daily control.
"For keeping the bones strong, it is necessary to do weight-bearing exercise like walking or strength training on a regular basis," said Dr Khatri.
"Make sure to have a balanced diet involving foods loaded with calcium and protein. Get enough sunlight in the morning, quit smoking and alcohol, maintain an optimum weight and prevent falls to reduce the chances of a fracture."
In practical terms, this means:
Walking regularly.
Eating calcium-rich foods such as milk, curd and leafy vegetables.
Including adequate protein through paneer, pulses and soy products.
Spending some time outdoors in morning sunlight.
Avoiding smoking and limiting alcohol.
Maintaining muscle strength and balance as age advances.
Perhaps the biggest misconception, according to Dr Khatri, is believing that pills are a shortcut.
"A large number of people believe opting for vitamin D and calcium pills is the only way to keep the bones strong and healthy. But this is not true at all."
Strong bones, it turns out, are less about what is swallowed and more about how one lives.
