Life stages
Building and protecting stronger bones
Bones are living tissue, and what you eat helps keep them strong at every age. We build calcium, vitamin D and protein into meals you already like.
at a glance
- Format
- Online, or in person in Mumbai
- First session
- Usually 45–60 minutes
- With
- Dt. Irika Goyal
Who this is for
- People diagnosed with osteopenia or osteoporosis
- Women around and after menopause
- People with a family history of osteoporosis
- Anyone avoiding dairy who wants to protect their bones
What we can work on together
- Calcium from dairy, ragi, sesame, leafy greens and tofu
- Vitamin D — sunlight, testing and when supplements make sense
- Protein for bone and muscle
- Salt, caffeine and alcohol
- Weight-bearing and strength exercise, ideally guided by a physiotherapist
The approach
How Irika approaches bone health
Food first
Osteoporosis guidance recommends adequate calcium and vitamin D, mainly from food, with supplements used where diet falls short.
Check vitamin D
Vitamin D deficiency is common. Your doctor can test your levels and advise on supplements.
Food plus movement
Nutrition works best together with weight-bearing and strengthening exercise.
What happens next
Say hello on WhatsApp
A line about what you'd like help with is plenty. You'll get available times and current fees before anything is booked.
Your first consultation
Usually 45–60 minutes, online or in person in Mumbai. We go through your health, routine and goals.
Your personalised plan
Built around your food, your kitchen and your week — shared with you digitally.
Follow-ups that adjust
Shorter check-ins (20–30 minutes) to review progress and fine-tune the plan.
Questions
Common questions about bone health
How much calcium do I need?
Needs depend on age and sex. Many adults over 50 are advised to aim for roughly 1,000–1,200 mg a day from food and, if needed, supplements. We'll work out your intake and gap.
Is ragi a good source of calcium?
Yes — ragi (finger millet) is one of the richest cereal sources of calcium, and it's easy to use in rotis, dosa, porridge and laddoos.
Can I get enough vitamin D from the sun?
It depends on skin type, time spent outdoors, clothing and season. Deficiency is common even in sunny places, so testing is the best way to know.
Sources & further reading
Guidance on this page draws on the following. Links open external websites.
- 1.The clinician's guide to prevention and treatment of osteoporosis — Osteoporosis International, 2022
- 2.Osteoporosis — NHS
- 3.Vitamin D — NHS
Keep exploring
ready when you are
Let's find an approach that works for your real life.
Send a message on WhatsApp with a line about your goals. You'll hear back with available times and current fees — no pressure, no obligation.
Prefer email? health.e.living23@gmail.com