Bone health: How to keep your bones healthy and strong
Bone health:
How to keep your bones
healthy and strong
Your bones are continuously
changing new bone is made and old bone is broken down. When you're young, your
body makes new bone faster than it breaks down old bone, and your bone mass
increases. Most people reach their peak bone mass around age 35. After that,
bone remodeling continues, but you lose slightly more bone mass than you gain.
How likely you are to
develop osteoporosis a condition that causes bones to become weak and brittle depends
on how much bone mass you attain by the time you reach age 35 and how rapidly
you lose it after that. The higher your peak bone mass, the more bone you have
"in the bank" and the less likely you are to develop osteoporosis as
you age.
· Overall health:
Maintaining good bone health is important for overall health and
well-being. Weak bones can lead to an increased risk of fractures, which can
cause pain, disability, and a reduced quality of life.
· Mineral storage:
Our bones act as a reservoir for minerals such as calcium and
phosphorus. These minerals are important for many biological processes,
including muscle function, nerve transmission, and blood clotting.
· Blood cell production:
Bone marrow is responsible for producing red blood cells,
white blood cells, and platelets, which are essential for carrying oxygen,
fighting infection, and preventing bleeding.
· Support and protection:
Our bones provide support and protection for our organs and
tissues, allowing us to move and function normally.
Which things effect our bones?
· Hormone levels.
Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged absence of menstruation (amenorrhea) before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
· Tobacco and alcohol use.
Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than one alcoholic drink a day for women or two alcoholic drinks a day for men may increase the risk of osteoporosis.
Medical conditions:
Certain medical conditions such as osteoporosis, hyperparathyroidism, and cancer can affect our bone health.
· Genetics:
Our bone health can be influenced by our genes, with some individuals being more susceptible to bone-related problems than others.
· Gender:
Women are at a higher risk of developing osteoporosis and bone fractures, especially after menopause, due to a decrease in estrogen levels.
· Age:
As we age, our bones tend to become thinner and weaker, which can increase the risk of fractures and other bone-related problems.
· Lifestyle:
Certain lifestyle factors can affect our bone health, including lack of physical activity, a diet low in calcium and vitamin D, smoking, excessive alcohol consumption, and certain medications.
How to keep your bones healthy:
1. Maintain a healthy weight:
Being overweight or underweight can increase the risk of bone-related problems. Maintain a healthy weight through a balanced diet and regular exercise.
2. Get enough vitamin D:
Vitamin D helps your body absorb calcium. Sun exposure, fatty fish, and fortified foods are good sources of vitamin D.
3. Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can contribute to bone loss and weak bones.
4. Exercise regularly:
Weight-bearing exercises such as walking, jogging, and resistance training can help improve bone density and strength.
5. Get enough calcium:
Calcium is essential for strong bones. Aim for a calcium-rich diet that includes dairy products, leafy green vegetables, and calcium-fortified foods.
6. Take calcium and vitamin D supplements if needed:
If you are unable to get enough calcium and vitamin D from your diet, supplements may be recommended by your doctor.
7. Include plenty of calcium in your diet.
For adults ages 19 to 50 and men ages 53 to 72, the
Recommended Dietary Allowance (RDA) is 1,015 milligrams (mg) of calcium a day.
The recommendation increases to 1,210 mg a day for women age 55 and older and
for men age 75 and older.
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