How to Maintain Bone Health?

Posted by Sonam Sinha on April 29th, 2019

In a young age, bones have the capacity to develop stronger and faster. However, as you grow older, bones become weaker and work slower. The chances of Osteoporosis increases once you reach 30 years of age. In this condition, bones become brittle and weaker. According to bone specialists, bone weakness is caused by age, diet, smoking, poor calcium level, physical inactivity, and hormones. You can maintain your bone health by using the following tips:

Nutritious food choices

Our bones require different kinds of nutrients that include vitamins C, D, and K, and an adequate amount of calcium. Having sufficient calcium is necessary to keep the bones healthy and strong. The most effective way to maintain bone health is by adding calcium-rich food in your daily diets such as dairy products like milk and yogurt, nuts and green veggies like almond, walnut, kale, and spinach. Some other foods include soy products like tofu and canned salmon with bones.

Family genes and heredity considerations

For people who have a family record or heredity of osteoporosis condition, it’s a warning sign for them to be alert and active with their diet and exercise. Normally, individuals with the heredity of the bone problems are prone to develop this condition so they must be careful.

Exercise and workout

Whether you have bone issues or not, you must regularly perform activities such as jogging, walking, dancing, climbing the stairs or playing tennis or badminton for half an hour every day. These activities can aid you to maintain your bones as well as promote overall mental and physical health. 

Avoid smoking and excessive alcohol use

Smoking increases the chances of developing osteoporosis, especially by decreasing blood flow in bones, slowing down the production of bone-forming cells and damaging calcium assimilation. According to some studies, people who consume alcohol in excessive quantity daily have more chances of bone loss than those with no or minimal alcohol consumption.

Get your bone mineral density tested

Bone mass is in good condition till the age of 30, after that the body begins losing bone strength. You can go for a painless and quick test known as a DEXA scan for evaluating bone strength.

Vitamin D

Vitamin D is also essential for the body and plays a vital part in preventing chances of osteoporosis, but there are many people who have reduced level of Vitamin D in their body. Vitamin D aids in absorbing calcium in the GI tract and moves it to the bones.

These tips are helpful in maintaining the bone health, but if you are concerned about a recent injury or the risk of osteoporosis, you must consult a bone specialist to ensure giving great support and care to your bone. Most of the experts recommend a fundamental bone density test that will aid you to assess the bone strength in your body. By measuring the intensity level of the weakness, the doctor will choose the treatment.