You might not think much about your bones unless they are hurting you or you break one, but bone health is very important. It plays an important role in our body and organs. Our bones support us and allow us to move, walk,stand, write or do any physical activities. Bones give our bodies structure, without them, we would look like a water balloons. They protect our brain, heart, lungs and other organs from injury.
Bones also stores minerals such as calcium and phosphorus, which help keep our bones strong and release them into the body when we need them for other uses.Minerals are incorporated into our bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
Super low calories diet can lead to bone health problems, which also include bone density loss. For healthy bone health, Bone density is important to a person’s overall health. Bone density is a measurement of the amount of calcium and other minerals found in your bones. If the bone loses its density, they may break easily. Bone density changes over time.
During childhood, adolescence and early adulthood, the bones absorb nutrients and minerals to gain strength. The bones may lose density as a person continues to age. After menopause, in particular a person becomes susceptible to osteoporosis, a disease that can weaken bones so much that they can break easily. Both osteopenia (low bone mass) and osteoporosis are conditions characterized ( by low bone density.
Bones need proper nourishment to maintain their strength and avoid osteoporosis- a condition that occurs when bones lose mineral density which makes them fragile and at risk of fractures. To support healthy bone density, it is important to consume plenty of calcium, vitamin D , high protein rich diet and include omega-3 fats. Like calcium, magnesium and zinc are minerals that provide important support for bone health and density. Magnesium helps activate vitamin D so it can promote calcium absorption. Zinc exists in the bones and it promotes bone growth and helps prevent the bones from breaking down. Omega-3 fatty acids are well known for their anti-inflammatory effects, which help protect against bone loss during the aging process.
It is also important to avoid smoking and excessive drinking. Taking these steps can help support bone density throughout adulthood. Heavy drinking can lead to poor calcium absorption, a decrease in bone density and then development of osteoporosis in life.Excessive smoking can cause bone disease, such as osteoporosis and increase the risk of bone fractures.
The number of factors can affect bone health like the amount of calcium in the diet, physical activity, too much consumption of tobacco and alcohol , your age as your bones become thinner and weaker as you age, race and family history like you are at greater risk of osteoporosis if you’re white or of Asian descent also if a parent or sibling who has osteoporosis puts you at greater risk, hormone levels for example too much thyroid hormone can cause bone loss, your gender, if you’re a woman, you are at greater risk because women have less bone tissue than men. Eating disorders, certain medications may also affect bone health.
the health and strength of our bones rely on a balanced diet and steady stream of nutrients most importantly, calcium and vitamin D. Calcium is important for bone health, as when calcium levels are low; the body takes it from bones.
Calcium is a mineral that people need to build and maintain strong bones and teeth. It is also very important for other physical functions, such as muscle control and blood circulation. It is not made in the body, it must be absorbed from the foods we eat.
Calcium can be tricky to get in the diet because several foods may interfere with absorption. Calcium blockers include alcohol, caffeine, sugar-sweetened beverages, phytic acid found in wheat bran, beans, seeds, nuts and soy isolates also oxalic acid found in spinach, beans and sweet potatoes.
Good sources of calcium include milk, cheese and other dairy foods, green leafy vegetables like methi, saag, raddish leaves (not spinach), broccoli,cabbage, bhindi,soybeans, nuts such as makhana, almonds, peanuts, cashew and fish.
Adding foods high in vitamin D to your diet help with calcium absorption. Vitamin D helps the body absorb calcium. People with vitamin D deficiencies have a higher risk of losing bone mass.It’s difficult to get all the vitamin D we need from our diet as we get most of our vitamin D from the action of the sun on our skin. Still, some sources include, oily fish, egg yolks, fortified foods such as breakfast cereals and some fat spread.Foods rich in magnesium and zinc are nuts, legumes, seeds, whole grains. If need being, you can consider taking calcium supplements also.
There are few things you can do to help and make bonesstrong and healthy, further reduce the risk of osteoporosis and fractures. Through a combination of following guidelines you can improve bone health.
one. Eating the right foods:To build and maintain strong bones, follow a well-balanced diet that provides at least 1200 to 1400 calories per day. Dropping calories too low is never a good idea. Consume enough protein, high calcium foods, moderate vitamin D, vitamin K, magnesium and zinc rich food. Pay attention to what are you and what combinations of food you are eating. Avoid cold drinks, aerated drinks, processed foods, too much fried foods, junk foods. Restrict alcohol, smoking, tobacco consumption.
2. Being active:Bones respond to exercise by getting stronger. Exercises like walking, climbing stairs, swimming, dancing strengthen bones. Engaging in specific types of exercise can help you build and maintain strong bones. Exercise builds muscles, which help improve your balance and coordination. Although one of the best types of activity for bone health is weight-bearing or high impact exercise, which promotes the formation of new bone. If you are a sedentary worker, avoid eating heavy meals, too much of sweets, aerated drinks.
3. Leading a healthy lifestyle: In addition to eating a nutritious diet, maintaining a healthy weight can help in improving bone health. Being underweight increases the risk of osteopenia and osteoporosis. Being overweight can impair bone quality and increase the risk of fractures due to stress of excess weight. Besides keeping ideal weight, you should include meditation, yoga, exercises, some fun activities of your choice to release your stress and keeps you happy. You should regular monitor your calcium, vitamin D, Bone density tests.
A healthy balance diet will help you build healthy bones from an early age and maintain then throughout your life. You should be able to get all the nutrients you need for healthy bones by eating a balanced diet. It is important to build strong and dense bones. Eating and drinking the right ways can help support your bone health at every stage of life. It’s only you to understand what kind of meals and at what time to be consumed to maintain a bone health.
Super foods for bone health are milk and milk products, cheese, green leafy vegetables except spinach, eggs, bananas,nuts, seeds, makhana, dark chocolate, citrus fruits, tofu, beans, fortified cereals, fatty fish, 15 to 20 minutes of daily sunlight.