 Hello everyone, I am Dr. Ajay Desh Pandey, Consultant and Orthopedic Surgeon at Manipak Clinics Begur. Today I am going to talk about ideal diet to strengthen your bone mass. One is high protein diet. So in the high protein diet we have a veg and non-veg should be therein. In the veg we have a high supplement of paneer as well as green leafy vegetable. If you come to non-veg apart, one is a fish which has a high protein and otherwise sometimes we consume in the form of oil which contains omega fatty acids. Second, in the form of protein powder. So as everybody knows, we are not in our diet, we don't have sufficient minerals which we eat daily. So to fill our balanced diet, we need a protein powder which contains all the minerals and calcium which will strengthen our bone mass. Third, in the form of exercises. As I already mentioned, one is you can do 10,000 steps per day. Second thing is you can do 30 to 45 minutes of exercises per day which will strengthen your bone mass. Fourth, in the form of calcium rich supplements which are available in our daily routine which is in the form of milk and curds which will increase our calcium supplements in the body which will indirectly help our, build our bone mass.