Bones serve as an anchor for muscles, protect internal organs, and store calcium, among other functions. While it’s crucial to develop strong and healthy bones during infancy and adolescence, there are things you can do as an adult to maintain bone health.
Just like muscles, bones need to be stressed in order to become stronger. Rapid bone deterioration results from being inactive, such as when bedridden.
What Impacts Bone Health?
Bone health can be affected by a variety of causes like:
- The calcium content of your diet. A diet lacking in calcium increases the risk of fractures, early bone loss, and lower bone density.
- Physical exercise. Physically inactive people are more likely to develop osteoporosis than physically active people.
- Alcohol and tobacco usage. According to research, smoking can cause brittle bones. The risk of osteoporosis also increases when you drink more than one alcoholic drink per day for women or two alcoholic drinks per day for males.
- Sex. Since women have less bone tissue than males do, they are more susceptible to osteoporosis.
- Age. As you age, your bones weaken and grow thinner.
- Race and family history. If you are white or have Asian descent, your risk of osteoporosis is highest. Additionally, if you already have a family history of fractures or having a parent or sibling with osteoporosis increases your risk.
- Hormone levels. Bone loss can result from an excess of thyroid hormone. As estrogen levels fall in women throughout menopause, bone loss occurs significantly. Low testosterone levels in men might result in a loss of bone mass.
How can I maintain the health of my bones?
You can stop or delay bone loss by following these simple steps.
Add Calcium To Your Diet
The Recommended Dietary Allowance (RDA) for calcium is 1,000 milligrams (mg) per day for individuals aged 19 to 50 and for men aged 51 to 70. For women aged 51 and older and men aged 71 and older, the recommended amount is 1,200 mg a day.
Dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products like tofu are all excellent sources of calcium. If it’s hard for you to consume enough calcium through diet alone, talk to your doctor about taking supplements.
Take Vitamin D
For your body to absorb calcium, you need vitamin D. The recommended daily allowance (RDA) for vitamin D for adults is 600 international units (IU) per day. For persons 71 years of age and above, the suggested daily intake rises to 800 IU.
Salmon, trout, whitefish, and other oily fish are excellent sources of vitamin D. In addition, fortified foods like milk and cereals, as well as mushrooms and eggs, are excellent sources of vitamin D. Additionally, sunlight helps the body make vitamin D. Ask your doctor about supplements if you’re concerned about obtaining enough vitamin D.
Avoid Substance Abuse
Avoid smoking. Avoid consuming more than one alcoholic beverage a day if you’re a woman. Men should limit their alcohol consumption to no more than two drinks per day.
Add Some Exercise Into Your Everyday Routine
You can strengthen your bones and reduce bone loss by engaging in weight-bearing workouts like walking, jogging, and climbing stairs.
What If Your Bones Are Already Fragile?
Physical activity is crucial for maintaining excellent bone health in people with low bone density. A physical therapist may be a huge help in learning which exercises and activities are best to engage in and which ones should be avoided or modified.
Physical therapy is a vital part of treating patients with low bone mass problems. In order to improve your bone health and lower your risk of fractures, a physical therapist may educate you about your condition and the safest movements and exercises you can perform.
Ask Your Doctor For Assistance
Consult your doctor if you have any concerns about your bone health or your osteoporosis risk factors, such as a recent bone fracture.