Healthy bones during the Holy month of Ramadhan.
- Dr Taufiq R. Panjwani
- May 16, 2019
- 2 min read
Updated: May 17, 2019
The Holy month of Ramadhan is here and a time for self-purification and reflection, both physically and spiritually. Dietary habits are often compromised as result of change in meal timings. Here are some tips to keep your bones healthy and strong in this holy month.

1. Choose sensibly - With mouth-watering street food available at every nook and corner of the city, it is easy to over-eat from the wrong sources. Replace aerated drinks and juices high on sugar with milk-based or yogurt-based drinks, without added sugar. One of the key points in fasting is eating small portions. The Sehri meal that you will eat before starting to fast is so important for your health. It should not be forgotten that starting to fast by only drinking water or without eating anything is unhealthy.
2. Ensure adequate Calcium intake - A healthy adult requires 1000 to 1200mg of calcium per day which is essential for healthy bones. During Ramadhan, most people do not consume the required amount of calcium resulting in their bodies removing the element from bones in order to maintain blood calcium levels. Dairy products should be an important part of Sehri and Iftaar meals. Some yogurt or milk cream (malai) at Sehri is a good way to keep the hunger pangs away and keep up the body's calcium intake. Cold milk-shakes, milk-based drinks or puddings / kheer are a healthy dessert alternatives at Iftaar.
3. Get adequate Sunshine - Vitamin D is essential for the maintenance of optimum bone health and is mainly absorbed by our body through adequate sun exposure. A prolonged lack of exposure can result in the weakening of bones resulting in conditions like osteoporosis. Elderly gentlemen and ladies who are already diagnosed with osteoporosis should continue their medicines with calcium and Vitamin D supplementation. Medications should not be skipped, especially during this period.
4. Exercise lightly - Take some time after Iftaar meal in this holy month for some light exercise. A brisk evening walk or some mild cardio is good for general and bone health. Some stretching exercises may be added.
Wishing you a very blessed month for your soul and your bones.
The author is an orthopaedic knee surgeon. He can be reached at taufiqpanjwani@gmail.com
You may also visit www.drtaufiqpanjwani.com
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