Bones are the structural providers and play a crucial role in the body. It allows us to stand on our feet, helps us in our movement, and protects vital organs as its primary role. Caring for your bone health is simpler and easier than you think.
You may think it is important to care for your bone in childhood, but it is equally important to take care if you’ve reached adulthood. And, without proper bone health, people might face higher risks of bone-related issues such as fractures, osteoporosis, or limited mobility problems. This blog will explain why bone health is important and how you can care for them.
What is Osteoporosis?
Osteoporosis is a common bone problem that causes low bone mass and loss of structure in bone tissues. Also, it occurs when bones become thin and weak, making them more likely to break. It is often called a “silent disease” as the bone density decreases gradually over time, without warning signs until you suffer a fracture.
According to studies, approximately one-fourth of women and half of men over 50 will experience bone fractures related to osteoporosis in their lifetime.
Exercise and a balanced diet are crucial to maintaining bone health, so individuals should take preventative measures. Further, individuals with osteoporosis can reduce the risk of future bone fractures with various medical treatments.
Who are at Risk?
Women are especially at risk for developing osteoporosis, although men can get it too. Factors that increase the risk for osteoporosis include age, family history, low calcium, vitamin D intake, smoking, and lack of exercise. People who have higher chances of risk for developing osteoporosis include the following:
- Underweight people
- Family history of weak bones
- Medications are taken that result in weak bones
- Asian women
- Caucasian women
The consequences of osteoporosis can be difficult to bear, leading to fractures, disability, and freedom to move independently. According to studies, osteoporosis affects a significant lot of the elderly population and is a serious concern for both men and women. Therefore, increasing awareness of this condition and taking steps to prevent it from occurring is very important.
How You Can Improve Bone Health
If you want to improve your bone health and decrease your risk of developing any bone-related health conditions, you can do a few simple things.
- Increase Your Calcium Consumption
You can improve your bone health by including calcium-containing foods. The major sources of calcium can be dairy-based products, leafy greens, or taking calcium supplements. Also, you can engage in weight-bearing exercises, such as walking or weight lifting, which can help increase bone density.
Incorporating foods rich in vitamin D, such as fortified milk or juice, can improve overall bone health. These food sources are rich in vitamin D and help absorb calcium, which is crucial for bone strength.
- Exercise Regularly
Regular physical activity is essential for healthy bones and especially important for individuals at risk of osteoporosis. Putting your body in at least an hour of exercise daily, such as walking, jogging, or swimming, can be helpful and reduce the risk of bone-related issues. In addition, indulging in weight-bearing activities can have a visible impact on bone density in less time.
- Manage your Weight
Individuals need to have a healthy weight. It is a key aspect in preventing bone loss and fractures, especially for those at risk for osteoporosis. If underweight, it can increase the risk of developing the condition and amplify its effects.
- Stop Smoking
Smoking is a dangerous habit affecting bone health. Experiencing fractures, osteoporosis, and other bone-related diseases result from reduced bone mass in people. For women, it is recommended that they do not smoke and do not drink alcohol, as both can affect bone density. Men who smoke and consume alcohol regularly are at greater risk of osteoporosis and other bone-related health problems.
Hope these steps are helpful and support in improving bone health. These steps have benefitted a lot of people. So, it is always advisable to take care of bone health from the early stages, so you have a strengthened bones and reduced chances of bone problems in adulthood or even later stages of life.
Conclusion
This blog taught us that adequate calcium and vitamin D levels are crucial for healthy bones. Calcium is the primary mineral present in our bones and can only be acquired through our diet.
Vitamin D, on the other hand, enables our body to absorb and utilize calcium effectively. The sources of these foods were discussed in the above sections, which are essential for bone health.
So, without enough vitamin D, our bones may become brittle and weak. We discussed how to ensure proper bone health from the early stages. By prioritizing bone health through exercise and proper nutrition, individuals can reduce their risk of osteoporosis and other bone-related conditions in the future.