Keep your bones healthy during Ramadan

During the holy month of Ramadan, dietary habits are often compromised as a result of a change in meal routines.

Important nutrients such as calcium are constantly overlooked, making it crucial to include enough calcium, vitamin D and other bone nutrients, into Iftar and Sahour, to keep your bones healthy during Ramadan.

"It can be hard to keep up with drinking the required daily two glasses of milk and an extra dairy serving when you are fasting. However, there are many easy ways to ensure that your bones get their recommended daily intake of calcium and other nutrients necessary for maintaining strong and healthy bones," said Lynn Al Khatib, nutritionist, NestlŽ Middle East.

Calcium should still be adequately consumed as part of your diet during Ramadan to keep your bones healthy and maintain normal blood calcium levels.

Ms Al Khatib said that when you are running low on calcium in your body, it is removed from your bones (your calcium bank) in order to make up for it and maintain the right levels in the blood. So as long as you make sure you are consuming enough calcium, or 1,000 mg/day for adults, your bones will not be depleted.

Keeping your bones strong and healthy is simple: adopt healthy Ramadan eating habits, choose sensibly, and most importantly, follow a healthy, balanced and varied diet that provides the recommended amount of calcium and other nutrients. And don't forget to exercise regularly and get a little bit of sunshine into your life.

Fortified food products are also a good way to ensure your daily recommended intakes of bone nutrients are met.