Maintaining Bone Health Made Easy
Keeping your bones healthy is simple by following a proper diet, doing the right exercises, and adopting a healthy lifestyle. Bones play a crucial role in the body by providing structure, supporting muscles, and storing calcium. Bone health starts from childhood and continues into adulthood.
Bones constantly develop—new bones are formed while old ones break down. In youth, bone formation happens faster than bone loss, increasing bone mass. Peak bone mass is usually reached around age 30. After that, bone loss exceeds bone formation, leading to a gradual decrease in bone density. This can result in osteoporosis, making bones weak and fragile. The risk depends on peak bone mass at age 30 and how quickly bone loss occurs.
What Defines Strong Bones?
Many consume milk or supplements to strengthen bones, but what does "strong bones" mean?
- Bone mass refers to the total bone tissue, similar to savings in a bank.
- Bone density measures how tightly packed the bone tissue is. Higher mineral content means denser, stronger bones.
- Bone strength is the ability to withstand pressure, influenced by bone mass, density, and quality.
Factors Affecting Bone Health
Several factors influence bone health, including:
- Calcium intake
- Physical activity
- Smoking and alcohol consumption
- Gender (women are at higher risk of osteoporosis)
- Body weight
- Age
- Genetics and ethnicity
- Hormone levels (e.g., high thyroid hormone levels can weaken bones)
- Health conditions (eating disorders like anorexia or bulimia increase osteoporosis risk)
- Long-term medication use (e.g., prolonged corticosteroid use raises osteoporosis risk)
How to Maintain Bone Health?
To slow down bone loss, follow these steps:
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Consume enough calcium:
- Women (19-50 years): 1000 mg/day; above 50 years: 1200 mg/day.
- Men (19-70 years): 1000 mg/day; above 70 years: 1200 mg/day.
- Calcium sources: dairy, almonds, broccoli, and soy-based foods.
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Get enough vitamin D:
- Adults (19-70 years): 600 IU/day; above 70 years: 800 IU/day.
- Sources: egg yolks, seafood, vitamin D-fortified milk, and sunlight.
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Engage in daily physical activities: Weight-bearing exercises like walking, jogging, tennis, and stair climbing strengthen bones and slow bone loss.
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Quit smoking and limit alcohol consumption to reduce bone weakening.
By following these steps, you can maintain strong and healthy bones for life.