What Is Bone Health?
Bones play many functions in the body, such as offering structure, anchoring muscles, protecting organs, and storing calcium. While it is necessary to develop strong and healthy bones during youth and teenage years, you can also choose healthy lifestyles throughout the adult years to safeguard bone health. Our bones store minerals such as calcium and phosphorous, which help keep our bones strong and release them into the body when we require them for other uses.
We can do many things to keep our bones healthy and strong. Eating foods abundant in calcium and vitamin D, getting a lot of workouts, and having good health practices help keep our bones healthy.
However, if we do not eat healthily and do not get enough exercise, our bones can become weak and even break. Broken bones or fractures can be unpleasant and often require surgical treatment to heal, and they can also cause long-lasting health problems. Fortunately, it’s not that hard to take care of your bones.
Frequently asked questions
Your bones are continually altering as new bone is made and old bone is broken down. When you’re young, your body makes new bone quicker than it breaks down old bone, and your bone mass boosts. Many people reach their peak bone mass around age 30, and protecting your bone health is much easier than you think. Understand how diet, exercise, and other lifestyle elements impact your bone mass.
A number of aspects can impact bone health.
• The amount of calcium in your diet. A diet low in calcium contributes to reduced bone density, early bone loss, and increased risk of fractures.
• Physical activity. People who are physically non-active have a higher threat of osteoporosis than do their more-active counterparts.
• Tobacco and alcohol usage. Research suggests that tobacco usage adds to weak bones. Similarly, routinely having more than one alcoholic drink a day for women or 2 alcoholic drinks a day for men may increase the risk of osteoporosis.
• Gender. You’re at higher risk of osteoporosis if you’re a woman because women have less bone tissue than men.
• Size. You’re at threat if you are exceptionally thin or have a small body frame due to the fact that you may have less bone mass to draw from as you age.
• Age. Your bones become thinner and weaker as you age.
• Race and genetics. You’re at greatest danger of osteoporosis if you’re white or of Asian descent.
• Hormone levels. Too much thyroid hormone can trigger bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. In men, low testosterone levels can cause a loss of bone mass.
• Eating disorders. Seriously limiting food intake and being underweight deteriorates bone in both males and females.
Excessive thyroid hormone can trigger bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Extended absence of menstruation (amenorrhea) before menopause likewise increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
Diet and lifestyle choices, including poor sleep quality, alcohol consumption and inactivity, can hurt your bone health. Living a healthy lifestyle that includes routine exercise, physical activity, low stress and a diet of whole foods is the easiest way to ensure healthy bones. You can take some basic steps to prevent or slow bone loss. For instance:
– Include lots of calcium in your diet. Excellent sources of calcium consist of dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.
– Pay attention to vitamin D. Good sources of vitamin D consist of oily fish, such as salmon, trout, whitefish and tuna. Sunlight likewise adds to the body’s production of vitamin D.
– Include physical activity in your daily routine. Weight-bearing exercises, such as strolling, running, and climbing stairs, can assist you develop strong bones and slow bone loss.
– No drug abuse. Don’t smoke or drink more than one alcohol each day.
A bone density test will assist your physician determine your bone density and determine your rate of bone loss. By assessing this information and your risk elements, your doctor can assess whether you might be a prospect for medication to help slow bone loss.
Osteoporosis is a condition that causes bones to end up being weak and breakable. It depends on just how much bone mass you obtain by the time you reach age 30 and how quickly you lose it after that. The greater your peak bone mass, the more bone you have “in the bank” and the less likely you are to establish osteoporosis as you age.
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