Bones are connective tissues that form our skeleton, serving as the fundamental unit of the body. Therefore, it is critical to ensure a healthy bone structure for the proper functioning of the body. In addition, bones serve a variety of functions in the body. These functions include:
- Provide structural support
- Protection of organs
- Fixing muscles
- Preserving calcium
Having strong bones as a kid lays the groundwork for lifelong bone health. Most of the bone density is build up in our childhood and teenage. We replace old bones with new bones as adults, but at a slower rate.
Why is bone health important?
Our bones get weaker as we age. For instance, fractures occur more in older people because their bones are more fragile due to reduced bone density. As a result, our bones might get weak and even break if we don’t eat appropriately and exert some physical activity. Fractures are painful and often necessitate surgery to heal. They can also lead to prolonged health conditions. Thus, it is significant to take care of our bones.
What can we do to make bones healthier?
There are several things we can do to keep our bones healthy. First, a well-balanced diet helps to develop strong bones and keep them sturdy throughout. Second, to improve your bone and joint health, you should take safe and effective joint health supplements and incorporate them into daily life. Such supplements are a great source of providing all the essential nutrients required for bone development and are a quick solution to joint pain.
Now, let’s look at some other ways to make bones healthy:
As an adult, we require 700mg of calcium daily. For a woman aged 51-70, the daily dosage of calcium is 1200mg, while for men, it is 1000mg. A low-calcium diet leads to decreased bone density. It consequently results in early bone loss and a higher risk of fractures. Sources of calcium include:
- Calcium Intake
- Dairy products
- Green leafy vegetables
- Soya Beans
- Eating plenty of vegetables
Vitamin C, which fosters the development of bone-forming cells, is abundant in vegetables. Conditions such as osteoporosis are a result of low bone density. It is caused due to lower levels of calcium in the body. Green and yellow vegetables are rich in fiber, resulting in increased bone mineralization in children and maintenance of bone mass in adults. Vegetables that contribute to bone development include:
- Cabbage, among others
- Consumption of protein
Bones and muscles also require an adequate amount of protein. According to studies, low protein intake reduces calcium absorption, alters bone production, and increases fracture rates. Additionally, it suggested taking 100gm of protein each day. Dietary protein is an essential component for bone health throughout life and prevents osteoporosis. Sources of protein include:
- Lean meats
- Greek Yogurt
- Nut Butter
- Vitamin D and K
Vitamin D and K are crucial to bone development and health. Children and adults with alarmingly low vitamin D levels have reduced bone density and are more susceptible to bone loss. Vitamin D deficiency is pretty common across the globe. It is impossible to achieve all Vitamin D through food, but we can obtain it from sunlight penetrating our skin. We can get Vitamin D and K from the following sources:
- Fatty fish
- Physical Activity
Some exercises aid in the development and maintenance of strong bones. It strengthens bones in the same way it strengthens the muscles. Older adults can prevent bone loss through weight-bearing and strength-training exercises. For instance, many elders experience upper spine drooping. It can be minimized by postural stretching and strengthening. By putting more weight on bones through jogging and jumping, you can achieve bone-strengthening benefits. People who are frail or have previously been diagnosed with weakening bones should see their doctors for physical activities. To get the most out of your routine, you need to have a proper blend of balance and flexibility. You can maintain a good spine posture with the following:
- Weight-bearing exercises
- Strength-training exercises
- Stair Climbing
- Avoid substance abuse
Individuals with persistent substance addiction issues have lower bone density than ordinary people. Drug-induced osteoporosis refers to bone loss caused by a range of medications. Drinking, particularly during youth and early adulthood, has been shown to impair bone quality and raise the chances of developing osteoporosis. Nicotine is also associated with bone loss, and so is binge drinking.
People suffering from depression are more likely to develop the habit of substance use. And it has a direct link with osteoporosis. The best way to reverse bone loss through drug addiction is by having a diet rich in nutrients. The following practices can also help to prevent bone loss:
- Drink green tea instead of coffee
- Quit smoking, alcohol, and drugs
- Conduct a pH test regularly to check the acidity levels in the body
- Maintain a stable weight
Maintaining a healthy weight, in addition to consuming good food, can support bone health. Being underweight is the leading cause of decreased bone density and bone loss. Obesity, on the other hand, may degrade the bone quality and increase the incidence of fractures due to extra weight. Overall, it appears that losing and regaining weight damages bones. Both obesity and calorie restrictions increase the risk of fractures. Research has even revealed the positive effect of nutrient fortification on bone health. However, weight reduction and lifestyle adjustments should be encouraged as a way to lessen obesity.
The bottom line
To many, bones may seem rock-solid. However, the inside is like a thin lacy coral encased in a hard shell. Within what appears to be a solid structure, complex functions occur. Therefore, you have to take care of your bones to keep the body functioning correctly. Apart from all of the tips mentioned above, magnesium, Omega-3, and a low-calorie diet help achieve the required bone mass and bone density. You can always consult your doctor if you feel concerned about your bone health depreciating.healthy boneTo many, bones may seem rock-solid. However, the inside is like a thin lacy coral encased in a hard shell. Within what appears to be a solid structure, complex functions occur. Therefore, you have to take care of your bones to keep the body functioning correctly. Apart from all of the tips mentioned above, magnesium, Omega-3, and a low-calorie diet help achieve the required bone mass and bone density. You can always consult your doctor if you feel concerned about your bone health depreciating.