Bone strength and density decrease with age. However, there are several ways to maintain bone health and maintain strength. You can do this by leading a healthy lifestyle.
We often drink milk or take supplements for strong bones. But what are strong bones? Here are some things related to bone strength:
- Bone mass is the total amount of tissue in the bone. Bone mass is compared to total money in savings.
- Bone density refers to how tight the tissues form the bones. The higher the mineral content in the bones, the denser and stronger the bones will be. When bones lose minerals, they lose the material that makes up bones.
- Bone strength refers to the ability of bones to withstand stress. Bone strength depends on bone quality, bone mass, and bone density. The greater the amount of bone mass and the denser the bone, the stronger the bone will be.
Several factors can affect bone health, such as:
- Amount of calcium consumed
- Physical activity or sport practiced
- Tobacco (smoking) and alcohol consumption
- Gender Factor.
- Women have a higher risk of osteoporosis than men.
- Weight
- Age factor
- Breed and heredity factors
- Levels of certain hormones in the body.
- For example, high thyroid hormone levels can cause bones to lose mass.
- Health status.
- Individuals with anorexia or bulimia are at risk of osteoporosis.
- Long-term use of certain medications.
- Long-term use of corticosteroids generally increases the risk of osteoporosis.
On the off chance that you don’t deal with your health, your bones will effectively become permeable, keeping them from working appropriately. Permeable and frail bones are additionally bound to break or equal break, particularly assuming that a physical issue happens.
Therefore, to keep bones healthy and strong, you must maintain bone health from an early age. Here are some ways to maintain bone health that you can easily do:
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Exercise regularly
Habits that involve infrequent exercise or exercise can weaken muscles and bones. Some research suggests that people who exercise infrequently seem to be more prone to developing bone problems like osteoporosis.
So, if you have been a seldom exerciser, from now on try to be more active and exercise regularly to maintain bone density and strength. Some types of exercise that are good for bone density are weight lifting, rhythmic gymnastics, jogging, walking, and yoga.
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Don’t skip breakfast
Maybe there are as yet many individuals who frequently skip breakfast. It is critical to have or have breakfast for the body to get the supplements and energy it necessities to do everyday exercises.
To keep up with bone health, you can pick a morning meal menu that is high in calcium and vitamin D. The best wellsprings of calcium are milk, cheddar, yogurt, soybeans, and calcium-strengthened grains. Meanwhile, you can get vitamin D from fish oil and eggs.
Likewise, supplement it with a fair, nutritious, solid eating routine, expanding your utilization of foods grown from the ground to keep up with bone strength and health.
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Bask in the morning sun
The morning sun is a natural source of vitamin D, which the body needs to absorb calcium. If you are vitamin D deficient, you are more prone to calcium deficiencies, making your bones more porous.
Therefore, try to regularly sunbathe in the morning sun for 5-15 minutes at least 2-3 times a week before 9 a.m.
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Limiting the consumption of alcoholic beverages and not smoking
It has been shown that undesirable way of life propensities, for example, incessant smoking and utilization of alcohol lead to a deficiency of bone thickness. These propensities can likewise make the body helpless against calcium and vitamin D insufficiencies, making bones more delicate.
Therefore, to maintain bone health, you are advised to stay away from alcoholic beverages and quit smoking.
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Taking dietary supplements
In addition to eating nutritious foods, you can cover your calcium and vitamin D intake by taking supplements to help maintain bone health and strength. This supplement is also good for post-menopausal women as hormonal changes during this time can cause bone tissue to weaken.
Adults require a calcium intake of 1,000-1,200 milligrams per day, while vitamin D intake is 15-20 micrograms or about 600-800 IU per day. To determine the right dose of calcium and vitamin D supplements, you can consult a doctor first.
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Maintain weight
It is important to maintain ideal body weight to maintain bone strength and health. Several studies show that being overweight, obese, or underweight also plays a role in increasing the risk of bone damage and injuries. Therefore, it is recommended that you maintain ideal body weight to protect bone health.
Some of the above tips you can do to maintain bone health. A balanced, nutritious diet and a healthy lifestyle are the most important keys to maintaining bone strength and density in old age.
To maintain bone health, it is also recommended that you have regular check-ups with your doctor. If necessary, the doctor will suggest X-rays and bone scans to monitor the condition of your bones.
If you have certain conditions in your bones, for example, bones often feel pain, you should see a doctor get the right treatment.