Your Guide to Healthy Bones

Last Modified: September 13, 2019  |   Created on: June 21, 2019
General Health, Orthopedics

Maintaining healthy bones is vital to every stage of life, from infancy to adulthood and old age. Many of us think it is a problem associated only with old age, where in fact it can be a problem in any stage. As we get older, the bone density starts depleting making them thinner and more prone to osteopenia and osteoporosis. But that does not mean it can be overlooked in the younger days or in kids. Children must have balanced nutrition to build up good bone mass so that their bones can grow with their age. Good bone health since childhood can be a foundation to good bone in older stages of life. Gender also impacts bone health; women are de facto more prone to osteoporosis as their bone tissue density is less than that of men.  

Lifestyle changes that you can make to maintain a good bone health:

Healthy-Bones-Guide

1. Balanced Diet

Eating a well-balanced diet provide rich amounts of many nutrients which are important for bone health. Therefore, it is imperative to have a good diet containing a wide variety of food items such as grains, fruits and vegetables, non-fat /low-fat dairy products, calcium-rich food products, and lean protein like meat and beans. 

2. Levels of Calcium

Calcium is very vital for building up bone mass and plays an important role in many other functions of the body like muscle contraction, blood clotting and maintaining heart’s rhythm. The best way to obtain calcium is through food and diet. Calcium rich food items include milk (low-fat/non-fat/whole) and other dairy products yoghurt and cheese, leafy green vegetables, certain fish, oatmeal and other grains, tofu, cabbage, summer squash, green beans and garlic. People who are unable to intake recommended amounts from these sources (like those who are lactose-intolerant) can opt for food items fortified with calcium like orange juice and cereals and can also take calcium supplements. food products, and lean protein like meat and beans. 

3. The vitamin you nee-D

Vitamin D plays an important role in calcium absorption, so go out and seek the sunshine. Having adequate levels of Vitamin D is necessary for bone health and most natural way is from sunlight as our body can self-synthesize this vitamin when exposed to UVB. The levels can be boosted through diet including fatty fish, egg yolk, mushrooms and fortified orange juice, yoghurt, milk and other products. In case of Vitamin D deficiency, supplements are also recommended containing 400 IU of the vitamin which is the required amount of a normal individual and elder of more than 70 years of age are recommended to have 600 IU.  

4. Physical activity

Another important lifestyle modification necessary for improving bone health is taking part in physical activities for minimum 30 min every day for adults and 60 min for kids. The activities can be part of your routine like walking or gardening. Activities like dancing, aerobic classes, biking, swimming, tennis, golf, or hiking can also be included.Vitamin D deficiency, supplements are also recommended containing 400 IU of the vitamin which is the required amount of a normal individual and elder of more than 70 years of age are recommended to have 600 IU.  

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5. Strength Training and weight-bearing exercises

The strength training and weight-and resistance exercises help in building up bone mass and help maintain it. The strength training helps strengthen the muscles which in turn help maintain bone strength. These include sets of exercises like jumping for the lower limbs and lifting weights or using resistance bands for the lower and upper skeleton.

6. Limit those drinks and put out that cigarette

Avoiding smoking and having alcoholic drinks in moderation  is the key to healthy bones and prevent related disorders.

7. Correct Body Weight

Another important factor is to watch for a healthy body weight. Eating disorders like anorexia or bulimia increase the risk of bone loss. Moreover weight-loss surgeries and medical conditions like Crohn’s disease, celiac disease and Cushing’s disease also impact calcium absorption in the body.

8. Keep tabs on your Coffee

Cutting down caffeine also has an impact as it decreases calcium level. 

9. Estrogen levels

For women, low estrogen levels are linked to bone loss. So pregnant, premenopausal women and even healthy women should be at a look out for their bone health. Women must consult an Obstetric and Gynaecology expert in case there is a prolonged absence of menstruation before menopause.

Seek your Doctor’s Help

Consult your doctor if you’re concerned about bone health or have a likelihood of developing osteoporosis, such as a recent bone fracture, etc. 

Orthopedic doctors usually suggest a simple bone density test (Bone Densitometry) to examine the health status of bones and rate of bone loss. You will be recommended suitable medication or other treatment options in case of bone loss or you are predisposed to the risk factors for osteoporosis.  

Vanshika Rawat

Written By Vanshika Rawat

Vanshika Rawat is an experienced content developer. She is very knowledgeable in the field of science and healthcare and has worked under brilliant scientists during her higher education. Vanshika obtained her degrees in Masters in Science and Bachelors in Science (Microbiology with Hons.) from renowned institutions - Panjab University and University of Delhi.
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