Tips for Bone Health

It is a natural process for the bones to be formed and broken down continuously throughout the lifespan. During the growing age the body forms bones faster than it breaks down, this increases the bone density. But as you grow older, though remodelling continues, resorption rate is higher than the formation rate; hence bone loss is an inevitable process of aging. To top this, if the diet is inappropriate, if the lifestyle is unhealthy or if there is a prolonged use of corticosteroids, then the bone depletion is faster leading to osteoporosis or osteopenia.

As stated bone loss is a gradual process and shows no symptoms; hence many people in Bangalore are unaware about their bone density. It is very important to take steps to build strong and healthy bones during younger age. Moreover, it is never late to consider taking steps during adulthood to protect your bone health.

  • Improve your dietary calcium intake

Take a balanced diet which satisfies the daily calcium requirement.  The RDA for adults is 1000 milligrams of calcium per day for both men and women. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70. Ensure to take foods rich in calcium include dairy products, broccoli, almonds, and sardines. Calcium supplements can also be taken with a doctor’s prescription.

  • Do not ignore Vitamin D.

Vitamin D is required for the calcium ingested to be absorbed and utilized by the body. The recommended daily intake of vitamin D for adults is between 400 and 800 international units. Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks and fortified milk. Supplements are only prescribed in case of deficiency.

  • Work your way towards good bone health.

It states that a combination of low impact exercise, weight bearing exercise and resistance exercises works best in slowing down bone loss and building strong bones. Weight bearing exercise includes walking, jogging, jogging, tennis, basket ball, skipping and even dancing. Low impact activities include walking, elliptical or stepper routines, and cycling. Resistance exercises involve workouts with weights, elastic bands, push-ups, pull-ups, and toe raises. Be sure to start slowly, and increase slowly to avoid injury.

  • Have fun in the sun.

Sun exposure allows the body to manufacture vitamin D3 from cholesterol. A 15-minute exposure of moderate sunlight per day is enough to provide the required vitamin D to the body naturally.

  • Stop binge drinking.

Alcohol and carbonated colas promote calcium resorption from bones and decreases bone density.

  • Smoke means weak bones.

Smoking is toxic to your bones and increases the rate of bone loss

  • Seek medical help.

Be informed about other risk factors like family history, hormonal problems, and medications like corticosteroids that may increase your risk of osteoporosis. Regular health checkups and Bone Mineral Density testing will help in the diagnosis of the problems and their severity, to institute the appropriate level of treatment.

  • Ensure timely treatment.

 Doctors usually treat the cause with medication for the prevention and treatment of osteoporosis. However, the best hospital has specialists who can offer powerful advice and effective treatment consultations.

  • Start younger for stronger bones.

The higher the bone density before it reaches its peak, the better is the bone health. Therefore, bone problems could be prevented if bones are nurtured from a very young age by encouraging a balanced diet adequate in calcium, maintain high levels of activity, and get adequate sun exposure. Children should also be educated about the ill-effects of substance abuse.

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