Bones are the basic support system of our body, so it is very important to keep them strong and healthy.Bones play many roles in the body providing structure, protecting organs, anchoring muscles and storing calcium. While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps to adulthood to protect bone health, too.
Your bones are continuously changing, new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.
Today, many people at the age of thirty are likely to be affected by osteoporosis – a condition where the bones become brittle and weak. The disease is most common in postmenopausal women over the age of 65 and in men over the age of 70.
Here we some tips to take care of your bone health,
Know your Family history
As with many medical conditions, family history is a key indicator of bone health. Those with a parent or sibling who has or had osteoporosis are more likely to develop it. So if your family witnessed some bone related health issues , it is better to check periodically about your bone’s health.
Calcium is the vital mineral essential for healthy bones. So check your daily menu , whether you are taking enough of calcium needed daily. This mineral is essential for the proper development of teeth and bones.
But calcium isn’t the end-all, be-all bone loss cure. The key might be to help the body absorb calcium by pairing calcium-rich foods with those high in vitamin D. Some studies on postmenopausal women have shown that simply adding calcium alone to the diet doesn’t have a huge effect on bone density.
Don’t forget the Vitamin D
Where there’s calcium, there must be vitamin D: the two work together to help the body absorb bone-boosting calcium. There are many foods that can provide you Vitamin D. The body also produces vitamin D when exposed to the sun — 10 to 15 minutes of exposure three times per week will do. Vitamin D’s importance to bone health has been proven in studies on “seasonal bone loss” — elderly people can lose more bone mass during the winter because of lack of sun exposure.
Make exercise a priority
Seriously. Regular exercise is key to keeping a number of health issues at bay, and bone health is no exception. In fact, living a sedentary lifestyle is considered a risk factor for osteoporosis. One study comparing bone density in college women with various body weights and activity levels found that athletes with low body weight had the highest bone density of any group in the study, showing exercise (and low body weight) can have a positive effect on bone density.
Consume less caffeine
Caffeine does have some health benefits, but unfortunately not for our bones. Too much of it can interfere with the body’s ability to absorb calcium. One study showed that drinking more than two cups of coffee per day accelerated bone loss in subjects who also didn’t consume enough calcium.
Another study (albeit on elderly women) showed that more than 18 ounces of coffee per day can accelerate bone loss by negatively interacting with vitamin D. So enjoy the java, but keep it in moderation and consume enough calcium, too.
Foods For healthy Bones
- All the dairy products are rich in Calcium, mainly yogurt, cheese, and milk provide you the maximum calcium content.
- Sardines are the tiny fish which are rich in both calcium and vitamin D.
- Eggs can provide you 6% of daily calcium needed.
- Salmon fish contains a high content of Omega 3 fatty acids and the same proportion of Vitamin D.
- Spinach can provide you 25% daily calcium needed.
- A full glass of orange juice is the biggest supplier of vitamin D.