10 TIPS TO KEEP YOUR BONE STRONG AND HEALTHY
Bones plays wide range of roles in the body and also acts as like support system of body. Healthy and strong bones are essential for protecting organs, storing calcium, anchoring muscles and providing structure. Bones are changes constantly means broken down and again rebuilt in small amount. Particularly during young age your body builds new bones easily than braking down old bone, so consequently bone mass enhances. Around age of 30 most of people arrive at their peak bone mass. But, once people crosses 30, the chances of bone mass starts decreasing and gaining new bone also reduces considerably. There are large numbers of bone disorders among which osteopetrosis, osteoporosis, rickets, osteoarthritis, paget’s disease, osteogenesis imperfecta and bone cancer are some of the commonly observe type of bone disorders. In condition of osteoporosis, bones become too weak and brittle, and due which gets fracture easily. This medical condition is totally depends on how much bone mass you obtain before to reach 30 and how instantly you lose that after 30. In short, if you have larger peak bone mass, then your chances of developing osteoporosis also gets reduce accordingly. Generally this chronic bone disorder condition is common in postmenopausal women above 65 and men over 70. Improper diet, lack of physical activity, unhealthy habits, use of certain medication, hormonal imbalance and family history are major risk factors that trigger off low bone density. Women’s are at high risk of developing osteoporosis because she has less bone tissue comparing to men. Particularly thin women’s, whose body mass index is around 19 or less than that, is more likely to suffer from such severe bone disorders.
TIPS TO KEEP STRONG AND HEALTHY BONES
1. Take diet rich in calcium:-
This mineral plays a dominant role in way of maintaining healthy and strong bones. This mineral is vital for proper functioning of muscle, hormone secretion, blood pressure, nerve signaling and proper development of teeth. Foods such as yogurt, collard greens, cheese, spinach and milk are loaded with calcium. Hence, include calcium rich foods and get healthy bones.
2. Know about your family history:-
As like other health disorders, family history is considered prime indicator in bone health as well. Those people whose parent or sibling have or had affected with osteoporosis have more risk of developing this condition.
3. Focus on vitamin D:-
Vitamin D is very essential in order to absorb calcium. Sunlight contributes a lot in obtaining vitamin D. Foods like oily fish, sardines, egg yolks, fortified milk and tuna holds an abundant source of vitamin D. So, to get enough amount of vitamin D incorporate these foods on daily basis. If you are not getting sufficient amount of vitamin D, then take supplements after consulting your physician.
4. Consider exercise as a priority:-
An inactive lifestyle is thought to be leading risk factor of osteoporosis. Several weight bearing exercises like walking, climbing stairs, running, jumping rope and tennis helps a lot in acquiring goal of building strong bones. In addition, these physical activities also make delays bone loss.
5. Increase intake of vitamin K:-
This vitamin not only aids in blood clotting but also enables body to make proteins to maintain healthy bones. Intake of vitamin k rich foods is essential for calcium absorption in intestines; on the other hand vitamin K also lowers calcium eliminated by the body. To acquire great sources of vitamin K incorporate foods such as kale, broccoli, spinach and Swiss chard in your daily regimen.
6. Boost bone density with potassium:-
It is another essential mineral that plays a significant role in bone health. This mineral enables nerves and muscle communication possible and aids cells to remove waste. Several studies have disclosed that pre and postmenopausal women who consume diet rich in potassium have less risk of developing bone disorders. Therefore munch on food like white potatoes, sweat potatoes, bananas and yogurt to acquire excellent sources of potassium and to keep number of bone disorders at bay.
7. Put limit on intake of caffeine:-
Though caffeine has innumerable health benefits but it is unhealthy for bone health. Excessive consumption of caffeine interrupts with body’s capability of absorbing calcium. In fact, one study has proved that, people who consume coffee more than two cups in a day and do not consume calcium in adequate amount are at a higher risk of bone loss. Another study indicates that more than 18 ounces of coffee in a day stimulates bone loss by negatively acting with vitamin D. Therefore enjoy coffee in moderation only and if you are taking coffee then increase intake of calcium too.
8. Stay away from certain medications:-
Pro-longed used of corticosteroid drugs like prednisone, dexamethasone, cortisone, and prednisolone are said to be major obstacles in bone health, as these medicines damages bone. Besides these, other medications like aromatase inhibitors also enhances risk of osteoporosis.
9. Reduce use of alcohol and tobacco:-
Unhealthy habits such intake of excessive alcohol consumption and addition of tobacco creates problems in way of leading a healthy and life and consequently in bone health as well. Various researches have revealed that use of tobacco leads to weak bone. Same as like tobacco, drinking more than two alcoholic drinks per day raises risk of developing osteoporosis. This happens because intake of alcohol interrupts with body’s capability to absorb calcium.
10. Stop smoking:-
This is another unhealthy habit and biggest risk factors responsible for bone density. Several studies have shown that this unhealthy habit obstructs the body from effectively absorbing, essential mineral like calcium and result in decreased bone mass.
Elevated level of thyroid hormone also leads to bone loss. Particularly women experiences bone loss during phase of menopause due to fall in estrogen level. Even prolonged and irregular menstruation before menopause also raises chances of osteoporosis. Besides these, low level of testosterone hormone is major reason behind low bone density in men.