You do not need milk to keep your bones strong. Calcium is the main mineral needed for bones and can be obtained from many other sources, including green leafy vegetables such as spinach and broccoli, pulses like beans and chickpeas, tofu, sesame seeds, almonds and ragi. Fish with soft edible bones, such as sardines, are also rich in calcium. Many plant-based drinks, such as soy milk, are now fortified with calcium and vitamin D, which can help meet daily needs. Vitamin D is equally important as it helps the body absorb calcium. Spending about 15 to 20 minutes in sunlight daily can improve vitamin D levels. Regular weight-bearing exercise, such as walking, jogging and skipping, also helps strengthen bones. If your diet is not sufficient, a doctor may advise calcium and vitamin D supplements. These should be taken only at the recommended dose to avoid side effects. A balanced diet, sunlight, and exercise together are the best way to maintain strong bones.

Joint pain at your age is quite common and may not always be due to simple weakness. It can be caused by early joint wear and tear, low physical activity, excess body weight, vitamin D deficiency, or conditions such as osteoarthritis. Proper evaluation is important before starting long-term medicines. You may use simple pain relievers such as paracetamol when needed. In some cases, anti-inflammatory medicines can help, but they should only be taken after medical advice, as they may cause side effects if used regularly. Topical pain-relieving gels or warm compresses can also reduce discomfort. Lifestyle changes such as regular low-impact exercise, gentle stretching and yoga can improve joint strength and flexibility. Maintaining a healthy weight reduces stress on joints. A diet rich in calcium, protein and vitamin D is also helpful. It is advisable to consult a doctor for proper examination and blood tests to identify the exact cause of your joint pain and receive appropriate treatment.