How to keep your bones healthy
How to keep your bones healthy: Around the age of 30, the majority of people’s bone mass reaches its maximum. Here are some things your doctor recommends you do and avoid doing to improve your bone health and prevent osteoporosis, a disease that causes bones to become weak and brittle.
As the largest organ system, bone protects and encases the body’s most vital structures, including the rib cage, spinal cord, peripheral skeleton, and so on. The skeletal system’s bone mass can account for up to 14% of total body weight.
Around the time they turn 30, most people’s bone mass has stabilized at its optimal level. Osteoporosis, a disease characterized by bone weakening and brittleness, can be avoided by taking care of one’s bone health.
Dr. Ravikumar Mukartihal, a Consultant Orthopedic and Joint Replacement Surgeon at Bangalore’s SPARSH Hospital, told HT Lifestyle, “In the age group of 55, it is said that 1 out of 3 women and 1 out of 10 males are suffering from osteoporosis.” An increased risk of breaking a bone is a symptom of this disease.
Osteoporosis causes the bone to weaken, which can lead to a condition known as a frolic, which is characterized by frequent falls (fracture risk). Osteoporotic bones are particularly prone to this. The ability to balance and use one’s muscles are both aided by strong bones. To a lesser extent, being lethargic, unable to do daily duties, and considered to be particularly irritable are other risk factors.
To better maintain healthy bones, he recommended the following:
Workout
Running, walking, stair climbing, weight lifting, terra band exercises, and other weight-bearing activities all improve bone health and density through physical activity. Many studies have found that elite athletes tend to have healthy bone density. Bones are less likely to break and experience less brittleness if their density is adequate. One of the simplest non-pharmaceutical ways to improve bone health is through regular exercise.
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Keep an eye on your calorie intake
People who are overweight or underweight are more likely to experience bone resorption, thus it’s important to maintain a healthy weight for one’s height. The amount of weight you carry should, therefore, be appropriate.
Calcium intake
Consumption of calcium by people of such age should be adequate. A daily calcium intake of at least one thousand mg is recommended. Women are recommended 1300 milligrams, whereas adolescents need just take in roughly 1200 mg.
Calcium intake can be controlled most effectively through regular consumption of calcium-rich foods such as dairy products, lentils, and dark green vegetables. All of this can be eaten in moderation to ensure sufficient calcium intake. An individual is advised to take calcium supplements if they are unable to keep their calcium levels stable through a healthy diet. Premenopausal women and men under the age of 55 typically do not need to take dietary supplements. When a woman reaches menopause is the only time she will require nutritional supplements.
The Role of Vitamin D in Health and Disease
Vitamin D aids in the skeletal system by facilitating calcium absorption and contributing to bone metabolism. Vitamin D is produced mostly through exposure to sunlight, while it is also sometimes found in fish, dairy products, and cod liver oil. Since prolonged sun exposure is impossible, a ‘quantitative analysis is required before taking any dietary supplements. Vitamin D levels need to be supplemented only if they fall below 30. If it’s over 30, there’s no need to worry; just stick to a healthy diet.
When asked what people should and shouldn’t do to improve their bone health, Dr. Ravikumar Mukartihal gave the following recommendations:
- Don’t drink too much alcohol.
- Do your best to refrain from smoking constantly.
- Drinking a lot of coffee can mess with your metabolism in a way that makes your bones weak and brittle.
- Consume foods rich in minerals and linoleic acid, which aid in the metabolism of calcium and aid in absorption, such as green leafy vegetables, legumes, grains, and nuts.
With this, the article “How to keep your bones healthy” ends. Thanks for reading.
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