It is easy to protect your bones’ health. Learn how lifestyle factors like diet and physical activity can impact bone density.
Muscles have many roles in the body. They build structure, protect organs and muscles, and store Calcium. Therefore, it is essential to have strong bones in childhood and adolescence. However, you can take steps to preserve your bone health as an adult.
What is the importance of bone health?
The body constantly changes bone tissue. It makes new bone tissue and erodes existing bone tissue. The body creates new bone tissue quicker than the existing bone tissue, which means bone density rises when you’re young. Around the age of 30, most people attain their maximum bone density. After that, the bone remodeling process continues, but there is a slight decrease in bone density.
The likelihood of you developing osteoporosis depends on your bone density, and the speed at which it is lost. The more bone tissue that you have in reserve, the less likely you are to develop osteoporosis.
What factors can impact bone health?
Several factors can affect bone health. Take, for example:
- How much Calcium do you eat? Low calcium diets lead to lower bone density, early decalcification, and increased fracture risk.
- Exercise. Sedentary people are more susceptible to osteoporosis than those who are more active.
- Tobacco and alcohol consumption research show that smoking can cause bone loss. The risk of osteoporosis can also be increased by drinking more than one alcoholic beverage per day for women and two for men.
- Sex. Women are at higher risk for osteoporosis than men because they have less bone tissue.
- The size you are skinny (with a body weight index of 19 or lower) or have a small frame, you could be at risk. As you age, your bone density may decrease.
- Ageas you age, your bones get thinner and less intense.
- Family history and race you’re white or Asian, your chances of developing osteoporosis are higher. You are also at greater risk if your siblings or parents have osteoporosis, particularly if you have a history of fractures.
- High levels of thyroid hormone can cause hormonal levels of osteoporosis. The decrease in estrogen levels causes a significant decrease in bone density in women after menopause. The risk of osteoporosis is also increased by prolonged absence from menstruation (amenorrhea) before menopause. Low testosterone levels in men can lead to a decline in bone density.
- Other conditions and eating disorders both men and women can have weaker bones if they eat less and are overweight. The body’s ability to absorb Calcium can also be affected by weight loss surgery and celiac diseases.
- Some medications, corticosteroids such as prednisone and cortisone or prednisolone, can cause bone fractures if they are long-term. Aromatase inhibitors for breast cancer, selective serotonin receptor inhibitors, methotrexate, some anti-seizure medicines such as Dilantin and Phenytoin, and inhibitors from the proton pump may also increase osteoporosis risk.
What can I do for my bones to stay healthy?
There are simple ways to slow down or prevent bone loss. Take, for example:
- Calcium is an essential part of your daily diet. The recommended daily intake for adults aged 19 to 50 and 51 to 70 is 1,000 mg (mg) of Calcium per day. For women aged 51 or more and men aged 71 or older, the recommended daily intake is 1,200 mg.
- Dairy products, almonds, and broccoli are good sources of Calcium. Ask your doctor for supplements if you have difficulty getting enough calcium from your diet.
- Attention to vitamin D.Vitamin D is required by the body to absorb Calcium. The recommended age for adults is between 19 and 70. Daily intake recommendationsVitamin D is 600 international units. This recommendation is increased to 800International units for adults over 71 years old.
- Fish such as salmon, whitefish, and tuna are good sources of vitamin D. Vitamin D can also be found in mushrooms, eggs, fortified foods like milk and cereals, and sunlight. Ask your doctor for supplements if you are concerned about not getting enough vitamin D.
- Include physical activity in your daily life. Walking, running, and climbing stairs can all help to strengthen bones and slow down bone loss.
- Avoid using substances. Smoke no. You should not consume more than one alcoholic beverage per day if you’re a woman. You should not consume more than one alcoholic drink per day if you’re a male.
Ask your doctor for help.
Consult your doctor if you have any concerns about bone health or risk factors for osteoporosis (e.g., a recent fracture). Your doctor might recommend a bone density scan. These results will allow your doctor to calculate your bone density and determine your rate of bone loss. In addition, your doctor will evaluate your risk factors and determine if you are a candidate to receive medication to delay bone loss.