Bones play many roles in our bodies—protecting vital organs, providing structural support for the body, and anchoring muscles. While it is very important to build strong bones during childhood, maintaining bone health is even more crucial as we get older.
Here are 5 ways you can protect your bones with proper nutrition and lifestyle habits.
5 tips for protecting your bones
- Eat more vegetables: Vegetables are a great source of vitamins C and K that help improve bone density and reduce the risk of fractures. Consuming green and yellow vegetables more frequently can increase bone mineralization and maintain bone mass in young adults.
- Include more calcium in your diet: Calcium is the building block of bones, so add more to your daily diet. Dairy products such as milk, cheese, and yogurt are good sources of calcium. Other foods such as almonds, broccoli, kale, canned salmon with bones, and soy products such as tofu contain a decent amount of calcium as well.
- Perform strength training: Doing weight-bearing exercises, such as weight training, walking, jogging, and climbing stairs, can help you protect your bones and slow bone loss.
- Get plenty of vitamin D: Your body needs vitamin D in order to absorb calcium from the gut. Most adults require 1,000 to 2,000 IU of vitamin D daily. Good sources of vitamin D include sunlight and oily fish such as salmon, trout, whitefish and tuna. Additionally, eggs, mushrooms, and fortified milk and cereals provide an adequate amount of vitamin D.
- Avoid substance abuse: Tobacco use and excessive alcohol consumption have been associated with loss of bone mineral density and an increased risk of osteoporosis. Give up smoking and limit alcohol to no more than one drink each day for women and two drinks each day for men.
Why does bone loss occur?
Bones are constantly changing, as old bone is broken down and new bone is made. When you are young, your body makes new bone tissue much more quickly, with peak bone mass usually occurring around age 30.
However, as we age, you begin to lose more bone mass than you build. Bone density loss can lead to an increased risk of osteoporosis, which is a condition in which bones become fragile and break easily.
Broken bones are painful and sometimes require surgery to heal, which can lead to lifelong health problems. That is why it is vital to protect your bones especially as you get older.
What factors affect bone health?
Factors that affect bone health include:
- Age
- Sex (women are at a higher risk of osteoporosis particularly after menopause)
- Diet low in calcium
- Physical inactivity
- Tobacco and alcohol use
- Hormonal imbalances (such as increased thyroid levels, dropping estrogen levels or low testosterone levels)
- Restricted food intake or being underweight
- Certain medications such as corticosteroid medications and aromatase inhibitors to treat breast cancer
SLIDESHOW
Osteoporosis Super-Foods for Strong Bones With Pictures See SlideshowMedically Reviewed on 4/27/2022
References
Image Source: iStock Image
https://orthoinfo.aaos.org/en/staying-healthy/bone-health-basics/
https://americanbonehealth.org
https://orthoinfo.aaos.org/en/staying-healthy/bone-health-basics/
https://americanbonehealth.org
Complete List
Top How Can We Protect Our Bones Related Articles
How Can I Improve My Bone Health? 8 Lifestyle Tips
Bones are the substance that forms the skeleton of the body. They provide a rigid framework to your body and help you move around. Though maintaining bone health is vital in all ages of life, it becomes more of a concern in older people and postmenopausal women because of the increased risk of bone loss.
Osteoporosis
Osteoporosis is a condition characterized by the loss of bone density, which leads to an increased risk of bone fracture. Unless one experiences a fracture, a person may have osteoporosis for decades without knowing it. Treatment for osteoporosis may involve medications that stop bone loss and increase bone strength and bone formation, as well as quitting smoking, regular exercise, cutting back on alcohol intake, and eating a calcium- and vitamin D-rich balanced diet.
Osteoporosis Picture
Thinning of the bones with reduction in bone mass due to depletion of calcium and bone protein. See a picture of Osteoporosis and learn more about the health topic.
Osteoporosis Slideshow
Osteoporosis is a disease characterized by low bone mass and density. Osteoporosis causes symptoms of weak, thin, fragile bones. Learn the treatments and medications used to fight osteoporosis, as well as prevention tips.
Osteoporosis Quiz
What are the causes, symptoms, and risk factors of osteoporosis? Quiz yourself about vitamin deficiency, maintaining bone density, and preventing osteoporosis-related fractures.
Osteoporosis: Simple Steps to Boost Bone Health
Your bones tend to weaken as you age. But it's not unavoidable. Here are things you can do to keep them as strong as possible.
Super Foods for Your Bones
What sweetener is loaded with calcium? These bone-building super foods can help stave off osteoporosis, and many of them will surprise you.
What Are the Best Exercises for Osteoporosis?
What is osteoporosis and how can exercise help? Learn the best exercises for living with osteoporosis and how exercise can improve bone density.
What Are the Best Ways to Prevent Osteoporosis?
Bones are uniquely constructed to carry the weight of our bodies and to perform other functions, such as growing blood cells. They are living structures that are continually being built and broken down. The best way way to prevent osteoporosis is to get enough calcium, vitamin D and exercise.
What Is The Main Cause of Osteoporosis?
Osteoporosis is a bone disorder. Learn more about osteoporosis, what causes it, common symptoms, how it's diagnosed, and what you can do to treat it.
Which Milk Is Best For Bones?
Grocery store aisles are stocked with multiple different types of milk — from low-fat and skim milk to plant-based alternatives like almond and soy milk. While most types of milk have some calcium in them, their particular nutrition profiles can be very different.