Bone Health | 10 Secrets For Physically Fit And Strong Body

By all means, protecting your Bone Health is easier than you think. First, it’s crucial to understand how our dietary plan, physical activity, and other lifestyle factors affect bone mass. After all, our bones play many roles in the body. For instance, providing structure, protecting organs, anchoring muscles, and storing calcium. Thus, strong bones are part of our fitness.

While building strong and healthy bones during childhood and adolescence is essential, you can also take steps during adulthood to protect bone health. For one thing, minerals are incorporated into your bones during childhood, youth, and early adulthood. And once you reach 30 years of age, you have achieved peak bone mass — no more strands to produce the bone.

If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. Fortunately, many nutrition and lifestyle habits can help you improve your bone health by building and maintaining stronger bones as you age. Osteoporosis weakens bones to the point of breaking easily.

It is called a “silent disease” because people who develop it may not notice any changes until a bone breaks — usually a bone in the hip, spine, or wrist. Fortunately, this guide will teach a few things to help you maintain a healthy bone health lifestyle. But before we can get to that, it’s crucial that we first understand the central role of bones in our physical body wellness.

How Bones Powers Up Our Physical Body And Health Wellness

Firstly, to understand how Osteoporosis weakens our bones, it’s worth mentioning that bones are made of living tissue. A healthy human body breaks down old bone and replaces it with new bone to keep them strong. Moreover, Osteoporosis develops when more bone is broken down than replaced. Medically, the inside of a bone looks something like a honeycomb.

When someone has Osteoporosis, the bone, which forms the “walls” of the honeycomb, gets smaller, and the spaces between the bone grow larger. The outer shell of the bone also gets thinner. All of this makes a bone weaker. In severe cases of Osteoporosis, a simple movement such as a cough or minor bump can result in a broken bone, also called a fracture.

People with osteoporosis also have a more challenging time recovering from broken bones, which can sometimes cause pain that does not go away. Broken hip and spine bones are dire, as these injuries can cause older adults to lose mobility and independence. Although very light, bones are strong enough to support our body weight and help form our shape.

Resource Reference: Bone Broth | 6 Important Benefits To Health + Key DIY Recipe

Besides bones supporting our entire weight, they protect our overall body organs. For instance, the skull protects the brain and forms the shape of the face. The spinal cord — a pathway for messages between the brain and body — is also protected by the backbone (the spinal column). Ribs are part of the intestines and, in women, the reproductive organs.

While by the same token, the ribs — which form a cage that shelters the heart, lungs, and pelvis — help protect the bladder. Bones are made up of a framework of a protein called collagen. And they are rich in a mineral called calcium phosphate that makes the framework hard and robust. Equally important, they also store calcium that rejuvenates the bones in case of injury.

Not forgetting, they release calcium elements into the bloodstream when other body parts need them. The amounts of vitamins and minerals you eat — vitamin D and calcium — directly affect how much calcium is stored in the bones. Be that as it may, in this article, you can read and learn more about Bones, Muscles, and Joints and their primary functions.

Getting To Know The Bone Cells Growth And Development Process 

Bone Density measures the amount of calcium and other minerals in our bones. Clinically, Osteopenia (low bone mass) and Osteoporosis (brittle bones) are conditions characterized by low bone density. A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults.

The role of determining the density of bones is to help us learn more about their growth process and the damage extent. Biologically, the bones of kids and young teens are smaller than those of adults and contain growth plates in “growing zones.” These plates consist of multiplying cartilage cells that grow long and then change into hard, mineralized bone.

Likewise, these growth plates are easy to spot on an X-ray. Because girls mature earlier than boys, their growth plates change into hard bones at an earlier age. Under all constant factors, bone-building continues throughout life.

Bone contains three types of cells:
  1. osteoblasts (AHS-tee-uh-blastz), which make new bone and help repair damage
  2. osteocytes (AHS-tee-o-sites), mature bone cells which help continue newborn formation
  3. osteoclasts (AHS-tee-o-klasts), which break down bone and help to sculpt and shape it
The two types of bone tissues are:
  • Compact Bone: Generally, this is the solid, hard outside part of the bone. It looks like ivory and is extremely strong. Holes and channels run through it, carrying blood vessels and nerves.
  • Cancellous Bone: This looks like a sponge and is inside compact bone. It comprises a mesh-like network of tiny pieces of bone called trabeculae (truh-BEH-kyoo-lee). This is where bone marrow is found.

This soft bone is where most of the body’s blood cells are made. The bone marrow contains stem cells, which produce the body’s red blood cells, platelets, and some white blood cells. Red blood cells carry oxygen to the body’s tissues, and platelets help clot blood when someone has a cut or wound. White blood cells help the body fight infection.

Our body constantly renews and reshapes the bones’ living tissue. Bones are fastened to other bones by long, fibrous straps called ligaments (LIG-uh-Mentz). Cartilage (KAR-tul-ij), a flexible, rubbery substance in our joints, supports bones and protects them where they rub against each other.

What A Bone Health Density Test Entails With Example Procedures

A bone density test is used to measure bone mineral content and density. It may be done using X-rays, dual-energy X-ray absorptiometry (DEXA or DXA), or a special CT scan that uses computer software to determine the bone density of the hip or spine. The DEXA scan is considered the “gold standard” or most accurate test for various reasons.

This measurement tells the healthcare provider whether there is decreased bone mass. This is a condition in which bones are more brittle and prone to break or fracture easily. A bone density test is used mainly to diagnose Osteopenia and Osteoporosis. It is also used to determine your future fracture risk. The testing procedure typically measures the bone density of the spine.

The procedure can also be for the lower arm or hip bones. Portable testing may use the radius (1 of the 2 bones of the lower arm), wrist, fingers, or heel, but it is not as precise as the nonportable methods because only one bone site is tested.

Diagnosis And Tests:

In addition, standard X-rays may show weakened bones. But at the point when bone weakness can be seen on routine X-rays, it may be too far advanced to treat.

The Most Common Bone Diseases And Conditions You Should Know

It’s essential to realize our bones are alive. Every day, our body breaks down old bone and puts new bone in its place. As we get older, our bones break down more bones than they put back. It is normal to lose some bone as we age. Usually, bone densitometry testing can find decreasing bone density and strength at a much earlier stage when treatment can be beneficial.

A Bone Health Density Test For Osteoporosis

On the other hand, your bones help you move, give you shape and support your body. They are living tissues that constantly rebuild throughout your life. During childhood and teens, your body adds new bone faster than it removes old bone. And then, after about age 20, you can lose bone more quickly than you make bone. While as a matter of fact, bones can easily break.

So, eventually, many kinds of bone diseases are not even related to bone injury. So as such, the most common type of bone disease is Osteoporosis (AH-stee-oh-por-OH-sis). To make it clear, how likely you are to develop Osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30.

And also how rapidly you lose it after that. With Osteoporosis, our bones become weak and are more likely to break. People with Osteoporosis often break bones in the wrist, spine, and hip. Therefore, if we do not take steps to keep our bones healthy, we can lose too much bone and get osteoporosis. There are other different kinds of bone diseases you should also know about.

Consider the following critical bone conditions:

Other bone disease causes include poor nutrition, genetics, problems with the rate of bone growth or rebuilding, etc.

Why Bone Health Matters To Our Overall Physical Body Fitness

Firstly, our bones help us move, give us shape and support our body. Secondly, they are living tissues that constantly rebuild throughout our life. During childhood and teenage, our body adds new bone faster than it removes old bone. After age 20, we can lose bone more quickly than we make bone. We must eat right and don’t get enough of the right kinds of exercise.

Otherwise, our bones can become weak and even break. Unfortunately, broken bones (aka fractures) can be very painful, and sometimes they may even need surgery to heal. In addition, they can also cause long-lasting health problems. Bone Health is essential because our bones support and allow us to move effectively and efficiently. They protect our brain, heart, etc.

Equally important, bones protect other sensitive body organs from injury. Our bones also store minerals such as calcium and phosphorous, which help keep our bones strong — releasing them into the body when we need them for other uses. From birth to adulthood, your bones continuously change in shape and structure — new ones are made, and old ones are broken down.

Resource Reference: Bone Broth | 6 Important Benefits To Health + Key DIY Recipe

When you’re young, your body makes new bone faster than it breaks down old bone, increasing bone mass. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain. In a nutshell, bone health is essential at all stages of life. However, having strong bones is something very crucial.

Many people take it for granted, as symptoms often don’t appear until bone loss is advanced. Fortunately, many nutrition and lifestyle habits can help build and maintain strong bones — and it’s never too early to start. You should include the above critical practices in your daily life to have strong bones. Including these habits prevent you from many bone diseases.


The Most Common Factors That Contribute To Bone Related Diseases

It’s important to realize that we build almost all our bone density by structure when we’re children and teens. People are mostly finished building bone around age 20. As adults, we still replace old bone with new bone more slowly. As older adults, our bones get weaker over time. Kids with strong bones have a better chance of avoiding bone weakness later in life.

To be safe, parents can help by making sure kids get the 3 critical ingredients for healthy bones: calcium, vitamin D, and exercise. Unfortunately, even with a strict diet, many people still have weak bones and don’t even know it. That’s because bone loss often happens over a long period and doesn’t hurt. Yes, it’s good to have strong bones when you are young or a teenager.

But it is also crucial to prevent bone loss when you are older — you need regular physical exercise, enough calcium compounds and Vitamin D, and keep safe from unforeseen but avoidable bone damage incidents. As a rule of thumb, you should also avoid smoking and drinking too much alcohol since more women get Osteoporosis than men, to be precise.

But still, many men think they are not at risk for the disease. Another fact is that most Hispanic and African American women are not concerned about their bones either. They believe that Osteoporosis is only a problem for white women. However, it is a real risk for older men and women from all backgrounds. On that note, several factors can affect healthy bone growth.

They include:
  • Dietary Calcium: A diet low in calcium or dietary fiber contributes to diminished bone density, early bone loss, and an increased risk of fractures.
  • Physical Activity: Physically inactive people risk osteoporosis more than their more active counterparts.
  • Tobacco & Alcohol: Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than one alcoholic drink a day for women or two alcoholic beverages a day for men may increase the risk of osteoporosis.
Other factors:
  • Gender: You’re at greater risk of osteoporosis if you’re a woman because women have less bone tissue than men.
  • Size: You’re at risk if you are skinny (with a body mass index of 19 or less) or have a small body frame because you might have less bone mass to draw from as you age.
  • Age: Your bones become thinner and weaker as you age.
  • Race & Family History: You’re at the most significant risk of osteoporosis if you’re white or of Asian descent. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.
  • Hormone Levels: Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. The prolonged absence of menstruation (amenorrhea) before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
  • Eating Disorders: People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery (gastrectomy), weight-loss surgery, and conditions such as Crohn’s disease, celiac disease, and Cushing’s disease can affect your body’s ability to absorb calcium.

Many things, or “risk factors,” can increase your chances of being a victim of Osteoporosis. Some risk factors are things you can control, and some are outside your control. With that in mind, there are some risk factors that you can influence to take control of your overall body health. That way, you can live a comfortable and stress-free life of bone diseases or damage.

Diet & Weight:
  • Getting too little calcium can increase your chances of getting osteoporosis. Not getting enough vitamin D can also increase your risk for the disease.
  • Vitamin D is vital because it helps the body use the calcium in your diet. In terms of body weight, being too thin makes you more likely to get osteoporosis.
Physical Activity:
  • Not exercising and not being active for long periods can increase your chances of getting osteoporosis.
  • Like muscles, regular exercise makes bones more robust and stay stronger.
Smoking & Alcohol:
  • Smoking cigarettes can keep your body from using the calcium in your diet. Also, women who smoke go through menopause earlier than those who don’t.
  • People who drink a lot are more likely to get osteoporosis too. Meaning all these things can highly increase your risk of osteoporosis.
Prescribed Medicines:
  • Certain medicines can cause bone loss. These include a type of medicine called glucocorticoids (gloo-ko-KOR-ti-koids).
  • Glucocorticoids are given to people with Arthritis conditions (such as Osteoarthritis), asthma, and many other diseases.
  • Some other medicines that prevent seizures and treat endometriosis (en-do-me-tree-O-sis), a disease of the uterus, and cancer can cause bone loss, too.

Additionally, long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone, and dexamethasone, damages the bone. Bearing in mind, for many people, a broken bone is the first sign that they have or will get Osteoporosis. Unfortunately, there are some risk factors that you cannot control — you need to see a doctor to help you solve the issues.

  • Age: Your chances of getting osteoporosis increase as you get older.
  • Gender: You have a greater chance of getting osteoporosis if you are a woman. Women have smaller bones than men and lose bone faster than men because of hormone changes after menopause.
  • Ethnicity: White women and Asian women are most likely to get osteoporosis. Hispanic and African American women are also at risk, but less so.
  • Family: Having a close family member who has osteoporosis or has broken a bone may also increase your risk.

Other drugs that might increase the risk of osteoporosis include aromatase inhibitors to treat breast cancer, selective serotonin reuptake inhibitors, methotrexate, and some anti-seizure medications, such as phenytoin (Dilantin) and phenobarbital, and proton pump inhibitors. Always ensure that you consult your doctor before going for any new medicines.

The Simple Steps To Boost Bone Health For A Better Physical Body

Of course, taking our bones, muscles, and joints for granted is a common issue for many. After all, these significant body elements do all their work behind the scenes. But when a bone breaks, it’s a big deal to our overall physical body wellness. For one thing, broken bones take time to heal, even for kids. Having strong bones in childhood is a good start for bone health.

When we are young, our bones are at their finest strength. From our mid 20’s to when we reach 30, the density of our bones is at the optimum level. However, after 30, our bones start losing their thickness. This makes them susceptible to injuries and fractures. Older age also invites bone diseases such as osteopenia and osteoporosis. That’s why many old people always worry.

In particular, about their weak bones and wish they had taken better care of them. This is because taking care of your bones requires an early start. Remember, the higher your peak bone mass, the more bone mass “in the bank,” and the less likely you’ll develop Osteoporosis with age. Fortunately, there are many things we can do to keep them healthy, fit, and strong.

Resource Reference: Osteoporosis | Why Does It Affect More Women Than Men?

For example, you can consider eating foods rich in calcium and vitamin D. You can also ensure plenty of exercise and good health habits to help keep your bones healthy. If in any way you assume doing so, your bones may even get worse with Osteoporosis. If you want to enjoy an active and fit life in your later years, you should start looking after your bones now.

To prevent this, you must start worrying about your bones and making them healthy and strong. Strong bones require constant care and maintenance. In a nutshell, you should never take your bones for granted. Starting early to maintain the health of your bones is crucial and will save you from regrets in the future — healthy changes in your diet in a must-have starting point.

We also recommend that you consider how regular exercise can help you achieve stronger bones. Luckily, there are still other medically approved and clinically recommended steps that you can take to prevent or slow bone loss.

1. Eat A Well-balanced Diet

It would be best to eat a well-balanced diet, especially rich in calcium and vitamin D. Good sources of calcium include low-fat dairy products and foods and drinks with added calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D. Some people may need to take nutritional supplements to get enough calcium and vitamin D.

Review your risk factors with your doctor and ask if you should get a bone density test. If you need it, your doctor can order medicine to help prevent bone loss and reduce your chances of breaking a bone. Ensuring the health of your bones is not all about changing your diet; it is also about being active and keeping your muscles in shape. Sedentary behavior is also vital.

It has been found to harm bone health. Apart from a well-balanced diet, doing the proper exercises for bones can help strengthen them and promote their growth. Maintaining a healthy weight is also very important for bone health. Underweight people are more prone to bone diseases, and overweight people are at risk of inserting pressure on their bones and muscles.

2. Take Lots Of Calcium & Vitamin D 

For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium daily. The recommendation increases to 1,200 mg daily for women after age 50 and men after age 70. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products, such as tofu.

If you find getting enough calcium from your diet challenging, ask your doctor about supplements. You should also include a variety of Vitamin D sources too. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs daily for adults aged 71 and older.

Good sources of vitamin D include oily fish, such as salmon, trout, whitefish, and tuna. Additionally, mushrooms, eggs, and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. If you’re worried about getting enough vitamin D, ask your doctor about supplements.

3. Make Sure You Eat Lots Of Vegetables

Of course, Vegetables are one of the most significant sources of strong bone builders. They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also seem to increase bone mineral density, known as bone density.

Eating lots of vegetables has also been found to benefit older women. A study of women over 50 found that those who consumed onions most frequently had a 20% lower risk of Osteoporosis than women who rarely ate them. One significant risk factor for osteoporosis in older adults is increased bone turnover or breaking down and forming new bone.

In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley, or other plants high in bone-protective antioxidants had a decrease in bone turnover. Always remember, stronger bones mean better health, and better health can make you the happiest and wealthiest person in the world.

4. Consider Daily/Routine Physical Activities

Like muscles, bones become more assertive with exercise. The best practices for healthy bones are strength-building and weight-bearing, like walking, climbing stairs, lifting weights, and dancing. Try to get 30 minutes of exercise each day. Weight-bearing activities like walking, jogging, and climbing stairs can help build strong bones and slow bone loss.

Also, don’t smoke, and if you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks daily. Weight-bearing exercises are recommended for constructing and maintaining strong bones. Weight-bearing activities include those exercises that require you to insert pressure against gravity.

They are of two types: lower impact and higher impact. Muscle growth and strengthening are other kinds of exercises that promote healthy bones. Consult fitness experts or include various activities in your daily routine to keep your bones strong and healthy. Such as swimming, dancing, weight lifting, taking the stairs, running/jumping/jogging, Yoga, Pilates, etc.

5. Go Easy On Coffee & Limit Your Protein Intake

Taking more than 2 cups of coffee daily has been linked to decreased calcium absorption. High caffeine consumption compared to calcium intake can result in bone deterioration. Therefore, limit your daily Java dose no matter how much you need.

It also affects the environment of the intestine. Too much coffee decreases the efficiency of gut transport. Long-term reduction in caffeine improves gut blood flow and promotes calcium absorption and vitamin D uptake. Both of these elements are needed for healthy bones. High animal-based protein intake can lead to calcium being extracted from your bones.

However, it is found that less amount of protein in your diet can also result in low rates of calcium absorption. In the long run, this means you should limit your protein diet to a maximum of 100 grams daily. Poultry, red meat, and pork should be consumed less and always served with a hefty amount of vegetables. Also, avoid drinking too much fizzy or canned foodstuff.

6. Take Less Sugar To Sustain Healthy Weight

Strict dieting with high-intensity exercises has been linked to bone density loss. So, always keep a balance between your exercise regime and weight. Your bones are responsible for bearing your mass. As you put on weight, they are stressed. Slowly, there comes a point where the flabby muscles are unable to protect the bones.

The fragile bone breaks under the weight of the body. Such weak bones are difficult to heal as well. In addition, chronic weight strains bones resulting in bone and muscle pain. Certain areas of your body will ache and result in throbbing or aching pain, often due to the excess pressure on the bone. Likewise, excessive sugar intake is also not healthy for your bones.

Usually, high sugar consumption is related to most carbonated drinks. It contains a hefty amount of acid minerals, which require the extraction of calcium and magnesium from our bones to balance the acid out. And this ends up weakening our bones. High sugar intake has been found to disrupt the equilibrium of the minerals in your body.

As a result, this can cause extreme strain on your bones and increases the risk of fractures. We consume far too much sugar than required, leading to unwanted body changes.

7. Avoid Constant Falls & Take Medications/Supplements

In most cases, an abrupt or sudden fall can cause a bone to break, especially in someone with Osteoporosis. But most falls can be prevented. Check your home for dangers like loose rugs and poor lighting. Have your vision checked regularly. You’ll increase your balance and strength via Traditional Chinese Medicine, walking, or classes like Tai Chi, Yoga, dancing, etc.

You can rub the area of body inflammation for severe bone pain or critical injury or take bone supplements and other joint and muscle-related medicines. Not to mention, there are also over-counter medicines to help relieve pain.

Some include:
  • bisphosphonates,
  • estrogen agonists/antagonists (aka selective estrogen receptor modulators or SERMs),
  • calcitonin and parathyroid hormone,
  • estrogen therapy and hormone therapy,
  • a recently approved RANK ligand (RANKL) inhibitor, etc.

Your doctor may want you to take medicine if your bone density test shows that your bones are weak and that you have a good chance of breaking a bone in the future. Similarly, your doctor is more likely to order medicine if you have other health concerns that increase your risk of breaking a bone, such as a tendency to fall or low body weight.

8. Beware Of Your Medications Side-effects

Believe it or not, many medicines that are part of our lives now have the side effect of causing bone loss. Some steroids and antacids have these side effects. It’s always better to talk to the doctor about the prescribed medicines first.

Please get to know how they will affect your bones. Several antibiotics, as well as steroids, can have bone-demineralizing side effects. You should always consult your doctor and take supplements where necessary. This will help you to keep your bones strong throughout your medication period. But, some factors come together to influence your bone health & growth.

This means that not just one thing determines the bones’ health. However, a single element may add to preexisting conditions and tip the scales. Hence, optimizing your bone health and modifying your lifestyle’s always a good idea. This will help you preserve your bone structure and performance strength even if a single factor does decline.

9. Bost Your Kids With High-Calcium Foods

As mentioned, having healthy solid bones in childhood is a good start. But this is impossible without considering adding Calcium to the dietary meals. One thing is for sure, Calcium is a mineral that’s known for building healthy bones. It’s often in leafy green vegetables, dairy products, beans, nuts, and seeds. It’s also often added to foods like orange juice or cereal.

As a parent, you must encourage your kids to eat high-calcium foods. If your child eats dairy, your doctor or dietitian can tell you how much to serve based on age. Younger kids may need 2–3 servings of low-fat dairy daily, while older kids may need 4 per serving. Look to replace common foods with high-calcium versions. Buy almond butter instead of peanut butter.

Or, instead, consider calcium-fortified orange juice instead of regular juice. However, as an adult, maintaining a healthy diet for weight loss does not mean you should exercise excessively with little food consumption.

10. Give Your Kids A Vitamin D Supplement

To enumerate, Vitamin D (labeled Vitamin D3) helps the body absorb calcium. But most kids don’t eat many foods that contain vitamin D. Because vitamin D is so essential, healthcare providers recommend all kids take a vitamin D supplement if they don’t get enough in their diet. Even babies need to take vitamin D unless they drink at least 32 ounces of formula daily.

If you are a parent or a guardian, you can ask your doctor, nurse practitioner, physician assistant, or dietitian how much vitamin D your child needs and the best way to get it. Similarly, protect your child’s skin with sunscreen, clothing, and shade. Besides foods and supplements, people get vitamin D from sun exposure. But too much sun exposure raises kids’ risk for skin cancer.

When To See Your Doctor Medically For Clinical Health Support

So, are you concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture? Well, you’ll need to consult your doctor. Whereby he or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. As well as evaluate this information and your risk factors.

As such, your doctor can assess whether you might be a candidate for medication or not. To help slow any tangible bone loss. As mentioned, Osteoporosis is a bone condition that causes bones to thin and weaken over time, making them easier to break. In reality, it affects both men and women. One in two women over 50 and one in four men will experience Osteoporosis.

If not, they may experience an Osteoporosis-related fracture in their lifetime. Also, according to recent studies, more than 2 million men worldwide have Osteoporosis. For sure, the condition may have its roots in childhood and adolescence, which is the period when your body does the most bone-building. There are things you can do at any age to prevent weakened bones.

Some Quick Tips:
  • Eat foods that support bone health. Get enough Calcium, Vitamin D, and protein each day. Low-fat dairy; leafy green vegetables; fish; fortified juices, milk, and grains are good sources of calcium. If your vitamin D level is low, talk with your doctor about taking supplements effectively and efficiently.
  • Get active. Choose weight-bearing exercises, such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing. This type of physical activity can help build and strengthen your bones.
  • Don’t smoke. Smoking increases your risk of weakened bones. If you smoke, here are tips for how to quit smoking that can significantly help you.
  • Limit alcohol consumption. Too much alcohol can harm your bones. Drink in moderation or not at all. Learn more about alcohol and aging.

On the one hand, women reach their peak bone mass at about age 18. On the other hand, most men reach their bone mass peak at 20. After that, both women and men continue to build small amounts of bone mass, but men add more than women. It may not be fair, but it’s true! In other words, if you’re a woman, you’re automatically at greater risk for osteoporosis than men.

The International Osteoporosis Foundation estimates that Osteoporosis affects about 200 million women worldwide. This gender gap is because women start with lower bone density than their male peers; they lose bone mass more quickly with age, leading to Osteoporosis in some. Between 20 and 80, the average woman loses one-third of her hip bone density.

Summary Thoughts:

To have strong bones when you are young and to prevent bone loss when you are older, you need to take dietary meals with enough Calcium, Vitamin D and ensure quality physical exercise throughout the day. On the other hand, you should also ensure that you have veggies and fruits in your diet. Ensure you avoid smoking and drinking too much alcohol.

Our muscles get stronger the more we use them. The same is valid for bones. Walking, running, jumping, and climbing are especially good for building strong and healthy bones. They are called weight-bearing activities because they use the force of our muscles and gravity to put pressure on our bones. The pressure makes the body build up stronger bones much easier.

Activities like riding a bike and swimming don’t create this weight-bearing pressure. They are great for overall body health, but kids must also do some weight-bearing exercises. Be that as it may, if you are a parent or a guardian, make sure your child gets at least an hour of physical activity each day, including weight-bearing exercises. Start with the simple steps moving on…

Notwithstanding, everyone needs to get enough Calcium compounds, Vitamin D, and exercise to maintain bone health and physical wellness. But the basic steps to get involved while still young is essential for kids — significantly when they’re growing during the preteen and teen years. So, make sure you also incorporate a mix of other sustainable dietary plans in your meals.

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  4. Physical Fitness | What Is It & Why Is It Important To Body?
  5. 10-Day Detox Program | A Step-By-Step Guide By Jane Mukami
  6. Lemon Water | 5 Key Health Benefits & Lemonade Recipes

With this in mind, we hope the above-revised guide was helpful to you or someone you know. In that case, feel free to share this blog article with other readers like you online. You never know; the information herein might help someone to remedy their related bone health issues. But if you need more support, you can Contact Us and let us know how we can help you.

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