Bones are like pillars for the human body that provide structure, support muscles, protect organs and store calcium. For everyone especially women, building bones strong and health during childhood and adolescence, it is important to take necessary steps to make bones healthy during adulthood.
The Importance of Bone Health
Change is the law of nature. Our bone health also keeps on changing. When the old bone is broken down then new bone is formed. During our young age, the formation of bone in the body is faster. During the age of 30, most of the people reach the peak of their bone mass. After the density of bone start decreasing but its remodeling continues but we lose bone mass more than we gain.
After 30 years, most of the women develop osteoporosis in which bones become brittle and weak. The more bone mass means more bone in the bank due to which, there is less risk of osteoporosis.
Reasons behind Poor Bone Health
- Calcium in our diet is very important. Low calcium diet may lead to poor bone density and increases the risk of fractures and early bone loss.
- Physical activity keeps us fit and those people who do not do any physical activity are more prone to osteoporosis.
- People who chew tobacco and drink too much alcohol may develop weaker bones. Having drinks regularly also maximizes the risk of osteoporosis.
- Women are at more risk for osteoporosis than men because they have a less bone tissue.
- If your body mass index is 19, then you are more at more risk of osteoporosis.
- If you have a family history of osteoporosis.
- Bone loss may occur due to too much thyroid hormone. During menopause, bone loss increases in women. The absence of menstruation for a long time before menopause also leads to osteoporosis. The low testosterone levels in men also lead to loss of bone mass.
- People who suffer from bulimia and anorexia are at great risk of loss of bone. If you have gone through weight loss surgery, stomach surgery, celiac disease etc, then your body ability to absorb calcium gets affected.
- Long-term use of medications related to corticosteroid such as cortisone, prednisone, dexamethasone, and prednisolone also damage the bone. Osteoporosis also caused by drugs like selective serotonin reuptake inhibitors, methotrexate, aromatase inhibitors to treat breast cancer, some anti-seizure medications, such as phenobarbital and phenytoin (Dilantin) and proton pump inhibitors.
What to Do to Make Bone Healthy?
If you want to prevent bone loss then follow these steps:
- You need to eat calcium-rich diet. If your age is between 19 to 70 then you need to have a dietary allowance of 1000 milligrams of calcium per day. For women, it is 1200 mg after 50 years of age and same for men who are above 70 years of age.
- Include a good source of calcium foods such as almonds, dairy products, broccoli, kale, canned salmon with bones, sardines and tofu and other soy products.
- Vitamin D is important for bone health as it helps to absorb the calcium. Those who age between 19-70, they need to have 600 international units of RDA of Vitamin D per day. Those who are above 90 years need 800 international units a day.
- You can also get Vitamin D from oily fish like sardines, tuna, fortified milk and egg yolks. Take enough sunlight that provides enough Vitamin D. You can also ask your doctor about Vitamin D supplements.
- Do the physical activity in your daily routine such as running, jogging, walking, climbing stairs that help to build your bones strong.
- Avoid too much drinking and smoking.
If you really want to build your bones strong and prevent the risk of osteoporosis then consult your doctor. Take bone density test. Check what results say and evaluate your risk factors. Ask your doctor whether you need any medications or not.
Prevention is better than cure. So start having calcium-rich diet and do regular workout to make your bone strength. Avoid taking any unnecessary medications and consult your doctor regularly.