Sumeet Sabharwal had stated just before leaving Ahmedabad Airport that he will give his family a call once he arrived in London.
Before getting on the plane, he reportedly called his family from the airport.
Gatwick Airport in London was the planned landing site for the Boeing 787-8 Dreamliner.
However, the predicted call never materialised, and the jet never left India.
3. Captain Sumeet Sabharwal’s colleagues speak about him
The Captain’s colleagues pilots spoke highly of him and say that his death was a great loss.
He was regarded as a quiet, hard-working man who kept his head down and worked very carefully at his profession.
According to the Times of India, they stated:
“He was a very quiet, diligent man. He flew Airbus A310s, Boeing 777s and the Dreamliner. He always kept his head down and did his work.”
4. He had promised to spend time with his father
The father of the pilot is eighty-two years old. In order to spend time with his father, Captain Sumeet Sabharwal has committed to taking a leave of absence.
His father used to work for India’s aviation regulator, the Directorate General of Civil Aviation (DGCA).
5. He was 54 years old
His family was left behind when the late pilot died at the age of 54.
He was one of nine crew members from Mumbai who were aboard the trip to London.
Shortly after the plane crashed, his name and pictures went viral.
The crashed plane is a Boeing 787-8 Dreamliner
We now know that a Boeing 787-8 Dreamliner was the aircraft that crashed on Thursday close to Ahmedabad Airport.
After making its inaugural flight in 2013, the downed Boeing 787-8 Dreamliner was reportedly handed to Air India in January 2014.
An hour after the jet took off, Poonam Patel, a lady whose cousin was on board, claimed to have heard the news.
She said to the news agency ANI:
“My sister-in-law was going to London. Within an hour, I got news that the plane had crashed.”
Last words of plane crash victim
One among the fatalities of the doomed India Air was Fiongal Greenlaw-Meek, a British national.
He was at the airport, eager to get home from India, before he got on the plane.
Prior to the end of his little video at the airport, he stated:
“Going back happily, happily, happily calm.”
In the wake of the fatal incident, the man’s brief video has subsequently gone viral.
🥗 Diet: Building Blocks for Strong Bones
What you eat has a direct impact on bone health. Several nutrients are essential for maintaining bone density and structure.
🧀 1. Calcium: The Foundation of Bone Strength
Calcium is the most abundant mineral in bones and essential for maintaining bone mass.
Recommended intake:
Adults aged 19–50: 1,000 mg/day
Women over 50 and men over 70: 1,200 mg/day
Top calcium-rich foods:
Dairy: milk, yogurt, cheese
Leafy greens: kale, bok choy, collard greens
Fortified foods: plant-based milks, cereals, orange juice
Sardines and salmon (with bones)
Tofu made with calcium sulfate
Tip: Spread calcium intake throughout the day for better absorption.
☀️ 2. Vitamin D: Calcium’s Helper
Vitamin D helps the body absorb calcium from food and supplements.
Recommended intake:
Adults up to age 70: 600 IU/day
Adults over 70: 800 IU/day
Sources of vitamin D:
Sunlight (15–20 minutes/day on bare skin)
Fatty fish (salmon, mackerel, tuna)
Fortified dairy and non-dairy milk
Egg yolks
Supplements (D3 is often better absorbed than D2)
Note: Many people, especially in colder climates or with darker skin, need supplements to maintain adequate levels.
🥩 3. Protein: Building and Repairing Bone Tissue
Protein makes up about 50% of bone volume. A moderate protein intake is essential for bone strength and recovery.
Sources:
Lean meats, poultry, fish
Eggs
Beans and legumes
Nuts and seeds
Dairy products
Balanced approach: Pair protein with calcium to avoid excessive calcium excretion.
🥬 4. Magnesium, Vitamin K, and Other Nutrients
Several other nutrients play a supporting role in bone health:
Magnesium: Found in nuts, whole grains, and leafy greens
Vitamin K2: Helps bind calcium to bones; found in fermented foods (like natto) and cheese
Phosphorus: Found in dairy, meat, and legumes
Zinc: Important for bone formation; found in meat, seeds, and whole grains
❌ Foods to Limit for Bone Health
Excess sodium: Can increase calcium loss through urine
Caffeine (in excess): May reduce calcium absorption
Soft drinks: High in phosphoric acid, which can disrupt calcium balance
Alcohol: Excessive intake impairs bone formation and calcium metabolism
Moderation is key. Occasional consumption is fine, but consistent excess harms bones.
🏃♀️ Exercise: Strengthening Bones Through Movement
Bones grow stronger in response to stress. Regular physical activity, especially weight-bearing and resistance exercises, helps prevent bone loss and build density.
🏋️♀️ 1. Weight-Bearing Exercise
These exercises force you to work against gravity, stimulating bone-forming cells.
Examples:
Walking or hiking
Dancing
Jogging
Climbing stairs
Tennis or pickleball
Aim for: 30 minutes per day, most days of the week.
🏋️ 2. Resistance Training (Strength Training)
Using weights, resistance bands, or body weight builds muscle and strengthens bones.
Benefits:
Increases bone density
Improves balance and coordination
Strengthens muscles to protect joints
Examples:
Lifting weights
Push-ups or squats
Resistance bands
Pilates
Start slow: If you’re new to strength training, consider working with a trainer or physical therapist.
🧘 3. Balance and Flexibility Exercises
These help prevent falls—one of the main causes of fractures in people with osteoporosis.
Examples:
Yoga
Tai Chi
Balance drills (e.g., standing on one leg)
Fall prevention is critical. Even strong bones can fracture with a fall.
🕒 When to Start?
The earlier, the better. Bone mass is largely built during childhood, adolescence, and young adulthood—but it’s never too late to improve bone health.
Children and teens: Focus on calcium-rich foods and active play
Adults in their 30s and 40s: Maintain bone mass through diet and exercise
Older adults: Slow bone loss and prevent falls through strength and balance training
🧪 Bone Health Monitoring
Speak with your healthcare provider about your bone health, especially if you:
Are postmenopausal
Have a family history of osteoporosis
Take medications that affect bone density (e.g., steroids)
Have had fractures in the past
Diagnostic tools:
Bone density test (DEXA scan) to assess risk
Blood tests to check vitamin D and calcium levels
🛡️ Supplements: Do You Need Them?
While food is the best source of nutrients, supplements may be necessary for some.
Consider supplements if you:
Are vegan or lactose intolerant
Get limited sun exposure
Have digestive disorders affecting nutrient absorption
Are over 50
Always check with your doctor before starting supplements to avoid overuse.
📝 Conclusion: Your Blueprint for Stronger Bones
Preventing osteoporosis is not about one magic food or workout—it’s about consistent, daily habits that build and protect your bones over time. A well-rounded diet rich in calcium, vitamin D, and protein, combined with regular weight-bearing and strength exercises, provides the best defense against osteoporosis.
✅ Summary Checklist:
Nutrition:
Eat calcium-rich foods daily
Ensure adequate vitamin D (sun, food, or supplements)
Get enough protein
Limit sodium, caffeine, and soda
Exercise:
Do weight-bearing exercises (walking, dancing)
Strength train 2–3 times per week
Practice balance and flexibility exercises
Health Monitoring:
Know your risk factors
Talk to your doctor about bone density testing
Would you like a custom osteoporosis prevention meal plan, a weekly bone-strengthening workout guide, or a printable checklist for tracking your daily habits? Let me know—I’d be happy to create one for you!
