It is never too early to focus on the health of your bones that help you commit to every physical activity you perform all your life. Always remember “Having healthy bones is crucial to one’s good health!”.
Promoting bone health should begin from a very early age to reduce the risks of orthopedic injuries and ensure a healthy living. The lack of vitamins and minerals in the diet leads to weak bones as the body absorbs calcium and phosphate from bones throughout our life. Without a sufficient bone mass, bones are prone to develop fractures and weakness with age. Poor bone health makes the body weak, limits mobility, and causes severe disorders like osteoporosis. For maintaining good bone health, it is very important to maintain bone homeostasis, i.e., a proper balance between the absorption of old bones and the generation of new bones.
Here, we present you with some important tips to keep your bones healthy and fit.
- A Healthy Calorific Diet
Vegetables and fruits are the best sources of vitamins and minerals, that increase bone mineral density, also known as bone density. Getting enough protein is important for healthy bones. A low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown. However, concerns have also been raised that high-protein diet leach calcium from bones in order to counteract increased acidity in the blood. Thus, it’s important to consume a good amount of plant-based organic food in case of a high calcium diet.
Coming to the most important dietary constituent for bone health, calcium is the most important mineral found in your bones. However, the amount of calcium your body actually absorbs can vary greatly. It is best to get calcium from foods rather than supplements. Besides minerals like calcium, vitamins like C, D, and K are extremely important for building strong bones. Studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Vitamin K supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The current trend among health-conscious people is to drop the number of calories in your diet, but it can be harmful to your health in the long run by slowing down your metabolism and causing muscle weakness/loss. Studies have shown that dietary intake with less than 1,000 calories/day can lead to lower bone density in individuals. Always remember to consume a balanced diet with at least 1,200 calories/day.
- Exercises and weight-stability
Some specific exercises can help you build strong bones. Weight-bearing exercises promote the formation of healthy bones and they can be helpful for preventing loss of bones in adults. Studies in older people who performed weight-bearing exercises also showed increased bone density and bone size.
In women, these exercises have been proven to be beneficial against the risk of osteopenia, osteoporosis, and even breast cancer, besides enhancing muscle mass. In addition to a healthy diet and exercise, it is also crucial to maintain a healthy weight for your bone health. In fact, low body weight contributes to reduced bone density and bone loss, but obesity also impairs bone quality and increases fracture risk. Therefore, it is very critical to maintaining the optimum weight of the body. Maintaining a slightly higher than normal weight is the best advisable solution for protecting your bone health.
- Avoid smoking and alcohol consumption
Smoking propagates a lot of harmful free radicals in the body which can attack your natural immunity and also affect different organs of your body. Excessive smoking also triggers other hormonal changes that can promote bone damage. As for alcohol consumption, heavy drinking interferes with the ability of the body to absorb calcium and vitamin D. Alcohol also affects organs like the liver and pancreas. Similar to smoking, alcohol consumption can lead to dysfunctional hormone levels, leading to problems in bone remodeling. Besides that, chronic alcohol abuse can lead to a loss of balance which can cause frequent falls and injuries. Therefore, smoking and alcohol abuse is a complete ‘NO’ for improving your bone health.
With more and more advances in the medical domain regarding bone injuries and disorders, it is crucial to get checkups often in order to ensure early diagnosis of disorders like osteoporosis and arthritis. Having healthy bones is not only important for preventing orthopedic injuries but also for ensuring a healthy living.