You have 206 bones in your body. These form the internal structure of your body and also provide safety for sensitive internal organs like heart and lungs. These also function as a production house for new cells. It is impossible to function normally without these vital structures. This is why bone health is emphasized so much.
With advancing age, these structures become fragile and begin to lose strength. For every person who wants to age healthily maintaining bone strength comes as a first priority. Do you want to know about risk factors for bone weakness and osteoporosis? Check these out here:
Risk Factors for Bone Weakness and Osteoporosis:
These factors if found in anybody mean increased susceptibility to bone damage and osteoporosis.
- A family history of osteoporosis.
- Being a female also tends to increase the chances of bone problems.
- Having a thin and small bone frame.
- Menopause at an age earlier than 40.
- Low calcium diet.
- Smoking tobacco also tends to catalyze bone weakness.
- Low calcium intake.
- Sedentary lifestyle.
- Rigorous workouts.
- Excessive protein consumption.
- Phosphorous imbalance.
How to Maintain Bone Health?
It is important to understand that bone health needs serious and committed attention. Osteoporosis is a terrible illness and can lead to a life of pain and suffering. This is why you have to take action in this regard today starting from right now.
So what you have got to do will look like this:
- Eat a diet rich in calcium. A balanced diet is a way to healthy bones. A good nutritionist can help you to make better food choices.
Start weight-bearing workouts like walking, jogging and tennis.
- Follow your exercise routine religiously.
- Do not overdo any exercise.
- Quit smoking and avoid exposure to second-hand smoke.
- Limit alcohol intake if you cannot stop it altogether.
- Check your vitamin d levels and supplement as required.
- book an appointment with a bone health specialist to check the status of your bones.
How does Food Help with Bone Integrity?
A balanced diet is important for your overall health. It is critically essential for bone health as well. Make sure your diet supplies enough calcium along with vitamin to fulfil your requirements. To know about how much your requirements are you can consult an orthopaedic physician. Enlisted here are foods that should be a part of your diet for maintaining good bone strength.
This item tops the list and it is not surprising at all. It is a rich source of calcium. One cup of non-fat chemical free milk contains up to 300mg of calcium. This fulfils 30% of your daily calcium requirement. Some prepackaged forms of milk come fortified with vitamin D. It helps in the absorption of calcium from food. Hence vitamin D intake is also very important in the prevention of bone loss.
Cheese and Yoghurt:
These are rich in calcium compared to milk. But cheese is high in calories so you have to watch how much you eat. Yoghurt has better calcium content and one cup of it will give you 300-400mg of calcium. Cheese and yoghurt don’t contain vitamin D. So make sure to top up with a dose of vitamin D if you are depending on organic dairy products for calcium supply.
These are sea fish and have a high calcium content. A 3-ounce portion of it will give you 324mg of calcium. You have got to consume these with bones though. Sardines are a rich source of omega-3 fatty acids as well.
Salmon is another seafood option with benefits for bones. A 3-ounce portion of salmon will give you 181mg of calcium. This is good for bones and heart health as well.
Tuna is by far the healthiest option. It contains vitamin-D as well. 3 ounces of canned tuna can help to fulfil 39% of your daily requirement.
If you are not a fan of dairy and seafood there still are options for you. Spinach is a very good source of calcium. Just one cup of cooked spinach can help to meet 25% of daily calcium requirement.
These are a source of vitamin D. One egg has 6% of daily vitamin D dose. To reap their complete benefits you have to consume whole egg. Do not leave out the yolk.
These are some of the food components that you can add to your diet and make your bones strong and healthy. Share this info with your loved ones and help them stay strong.
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