Dr. Ajay Kothari, a renowned Spine Surgeon in Shivaji Nagar, emphasizes the importance of a balanced diet and lifestyle for strong and healthy bones. Including calcium-rich foods like ragi, sesame seeds, beans, vegetables, fruits, milk, and dairy products is essential. Vitamin D from sunlight and foods like fatty fish supports bone strength, while Vitamin C from mangoes, oranges, and papayas aids in collagen production. Avoiding refined carbohydrates and incorporating whole grains, proteins, and fiber-rich foods such as leafy vegetables and nuts enhances bone health. Dr. Kothari also highlights regular exercise, outdoor activities, and limiting caffeine intake as key to maintaining bone strength and overall well-being.

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