Bones are the protectors of organs, providing structure, storing calcium, and anchoring muscles. Bones continuously change during ages. Old bones break down and new bones are made. Most people reach the peak at the age of 30. Bone health is important to have a healthy body. There are various factors that affect bones. These include:
Calcium – A diet that has low calcium leads to bone loss, risking fractures, and diminished bone density. Therefore, it is best to maintain a good calcium diet.
Physical activity – Osteoporosis is a condition that mostly affects bones that are brittle and weak. People who are physically inactive are likely to have a higher risk of this disease.
Hormones – In the case of women, bone loss increases due to reduced levels of estrogen. Increased levels of thyroid hormone will also cause bone loss. In men, decreased levels of testosterone diminish bone density.
Eating disorders – For some people who have undergone weight-loss surgery or other diseases conditions like anorexia or bulimia, the stomach loses its ability to absorb the calcium from a regular diet.
Size – People who have thin structures have less bone mass and are highly risky to fractures.
Smoking and drinking – Those who smoke regularly contributes to weak bones. Too much alcohol consumption also increases the risk of suffering from osteoporosis.
How to avoid the risks?
There are a few simple steps to follow to slow down bone loss.
Adding calcium to the diet – Good sources of calcium like broccoli, almonds, dairy products, etc. should be included in the diet to increase bone health. If it is not possible to follow the diet, then it’s good to go for supplements as per the doctor’s advice.
Vitamin D – Vitamin D-rich foods like whitefish, salmon, mushrooms, eggs, etc. increases bone mass.
Exercises – Physical activity plays a major role to maintain strong bones. Jogging, walking, climbing, etc. should be followed every day to slow down the bone loss.
It is important for both men and women to keep their bones as healthy and strong as possible. Bones fitness exercise amplifies muscle strength and overall health. Follow these simple tips to have healthy bones.