Why Bone Strength Matters (Especially for Moms)
When it comes to being healthy, we mostly think about our diet, nutrition and muscles. BUT, bones are the unsung heroes of our lives. And yet, most women don’t pay attention to bone health until it becomes a concern.
Did you know? Over 200 million worldwide women suffer from osteoporosis. After 30, women start losing bone mass more rapidly. They are also at a higher risk of developing osteoporosis especially after menopause. This makes bone health a critical priority – especially for women who juggle the responsibilities of home, family, and work.
The good news? Yoga offers a simple yet powerful solution to increase bone strength, improve flexibility, and support long-term bone density.
How Yoga Supports Bone Health
- Weight-Bearing Movements: Poses like Warrior, Tree Pose, and Plank gently stimulate bone-building cells.
- Balance and Coordination: Yoga improves balance and prevents falls – crucial for older adults. Better balance = less fractures.
- Improved Posture: A stronger spine means fewer back issues. Yoga enhances posture, and prevents bone misalignment.
Best Foods for Bone Health
While yoga helps bones become stronger from the outside, internal nourishment is the right fuel for better bone strength. Add these foods to your daily plate:
- Calcium-rich foods – Ragi (nachni), sesame seeds (til), makhana, paneer.
- Vitamin D – Early morning and evening sun soaking, fortified dairy.
- Magnesium & Zinc – Pumpkin seeds, almonds, dark chocolate, green leafy veggies.
- Protein – Dals, tofu, millets, legumes, all dairy products, Greek yogurt.
Fun Fact!
If you can’t eat it, don’t put it on your face. Natural foods that build bones also benefit your skin and energy levels.
Real Talk: How Yoga Made Manjiri Ji a Supermom at 62
Let’s take a moment to celebrate one of our own Manjiri Milind Nighojkar ji, all of 62 years old, from Pune.
After undergoing spine surgery due to sciatica and a slipped disc, Manjiri ji was told she had the bone density of a 100-year-old. Her bone strength was severely compromised. Despite this, she joined our yoga classes and stayed consistent for 88 days. Her strength, flexibility, and confidence improved dramatically. Then came a life-changing moment. She was hit by a bike, thrown 5 feet across the road, and suffered a spinal fracture.
But here’s what our supermom had to say –
“At that time, the pain was terrible. But I kept reminding myself of Saurabh Sir’s breathing techniques. The doctor was shocked at my flexibility and leg strength. That’s what helped me walk again. (With a walker, but I walked.)”
Doctors were unsure if she’d recover, but Manjiri Ji, with sheer willpower and yoga strength, proved them wrong. Now she is back, attending the 8.30am sessions, continuing to heal and inspire!
Myth Buster – Gym or Yoga
Is the gym the only place to improve your bone strength? Nope! In fact, a study found that yoga improved bone density in the spine and hips – areas most vulnerable to osteoporosis.
And you don’t need to twist yourself into half. Yoga poses practiced safely and consistently can make all the difference.
Conclusion
No matter your age, it’s never too late to improve your bone health. Whether you are a young mom chasing toddlers, or a grandmother enjoying your free time – yoga meets you exactly where you are.
At Habuild everyone is encouraged to honour their body while gradually building strength, bone by bone. So if you are wondering how to increase bone strength, just start with joining the FREE Habuild 14 day Challenge and give yourself the gentle push you need! Breathe, stretch, balance, and fuel your body with the right foods. Your bones will thank you for a lifetime.
