Bones are an essential component of your body. Your bones provide structure to your body and allow you to move freely. They keep your muscles in place and protect your vital organs. They store calcium and other minerals that your body requires. Your bones can’t create new tissue as quickly as they used to as you become older. You must eat healthily, exercise often, and make other smart decisions to keep your bones strong and healthy throughout time.
Your bones are constantly changing throughout your life. Your old bone tissue degrades, and new bone tissue grows in its place. This turnover occurs quickly when you are younger, resulting in incredibly thick and strong bones. The process slows as you become older, and your bones lose mass quicker than they can replace it.
Your bones can swiftly degenerate and weaken if you do not maintain proper bone health throughout your life. If you neglect your bone health, you’re more likely to get osteoporosis. Osteoporosis is a disorder that develops in old age as a result of weakening and porous bones. It can result in several damaged bones, particularly in the wrists, hips, and spine, as well as the complications that accompany these fractures and breaks.
Bone Health Factors
The health and strength of your bones are affected by a variety of variables. Some items are excellent for your bones and can help strengthen them, while others might hasten their natural weakening. The following are some of the most important aspects of bone health:
Diet: Bone health requires a well-balanced diet that includes all of the essential elements. A nutrient-deficient diet might cause your bones to deteriorate over time.
Physical activity: Inactive people have weaker bones, but individuals who exercise regularly have stronger bones.
Weight: Because very thin persons have less bone mass, to begin with, they are more susceptible to osteoporosis.
Family history: People with a family history of osteoporosis are more prone to get the disease as they get older.
Race: If you’re white or Asian, you’re more likely to have osteoporosis.
Hormones: When thyroid hormones are overproduced, bone loss occurs. Because estrogen levels drop during menopause, women are more likely to develop osteoporosis.
Medications: Long-term use of some medications, such as corticosteroids, breast cancer therapies, anti-seizure meds, and others, might damage your bones.
Taking Care of Your Bones
Even if you have osteoporosis risk factors, there are numerous things you can do to keep your bones strong and dense for as long as possible. It is critical to begin as soon as possible. When you’re young, you build up bone mass, which peaks around the age of 30. After then, your bone mass starts to deteriorate. Even if you’re in a state of decline, you can do things to keep your bone strength.
Calcium
Calcium is a dietary mineral that is needed for bone health and is required for numerous bodily activities. Calcium can be found in low-fat dairy products, dark green and leafy vegetables, almonds, and calcium-fortified meals. You can also take a supplement like Newnesscare’s Osteosen Original which contains the right amount of calcium to help with this. Adult doses range from 1,000 to 1,300 mg per day, depending on your doctor’s recommendation.
Vitamin D is an important nutrient.
Another mineral that is necessary for bone health is vitamin D. Vitamin D can be obtained by exposure to the sun, but if your skin is protected, you can also take a supplement or consume vitamin D-rich foods. Incorporate oily fish, eggs, and fortified milk into your diet, and consult your doctor for a supplement dose recommendation.
Exercise
Physical activity, in addition to a healthy diet rich in calcium and vitamin D, is critical for bone health. Weight-bearing workouts, in particular, help to keep bones strong. Walking, running, climbing stairs, jumping rope, dancing, tennis, and basketball are all good forms of exercise for bone health.
Cigarettes and alcoholic beverages
If you smoke, you should stop for the sake of your bones’ health. Cigarette smoking has been related to an increased risk of osteoporosis. This is also a risk of drinking alcohol. If you consume more than one or two drinks multiple times each week, cut back on your alcohol consumption.
Consult your physician.
Make an appointment with your doctor if you are over the age of 50 and are concerned about bone loss and osteoporosis. A bone density test can be administered by your doctor to determine if you are at risk and what steps you should take to improve your bone health.
