What Makes Bone Health Important?
Without bones, we can neither move nor get any form of support in our bodies. The work of the bone in the body is to protect our internal organs such as our brain and other vital organs in the body. Moreso, the important minerals stored in the bone e.g, phosphorus and calcium help keep our bone in good health and dispatch it into the body system when needed.
To have great bone vitality, you will need to ensure you keep to proper body maintenance .. Our bones stay healthy when we consume calcium- and vitamin D-rich foods, exercise frequently, and practice healthy lifestyle practices.
What Influences Bone Health?
Once we begin to notice poor bone health, there are underlying causes that lead to it. For instance:
- The calcium content of your diet. What many of us don't know is calcium has a lot to do with bone health. If enough calcium is not taken, you tend to be liable to fractures, low bone weight and loss of bone
- Physical exercise. Poor exercise leads to what they call Osteoporosis. You must be active in physical exercise to maintain your bone health
- Alcohol and tobacco usage. According to research, smoking weakens the bone. The risk of osteoporosis may also be increased by routinely consuming more than one alcoholic drink per day for women or two alcoholic drinks per day for males.
- Sex. Because women have less bone tissue than males do, they are more susceptible to osteoporosis.
- Size. You run the danger of having less bone mass to draw from as you age if you are exceedingly thin (body mass index of 19 or less) or have a small frame.
- Family history and race. If you are white or have Asian ancestry, your risk of osteoporosis is the highest. Additionally, if you already have a family history of fractures, having a parent or sibling with osteoporosis increases your risk.
- Hormone amounts. Bone loss can result from an excess of thyroid hormone. As estrogen levels fall in women throughout menopause, bone loss occurs significantly. Osteoporosis risk is also increased by amenorrhea, the prolonged absence of menstruation before menopause.
Tips on Bone Health Maintenance
You can stop or delay bone loss by following a few easy measures. For instance:
Calcium should be a large part of your diet. Calcium helps in bone development. The Recommended Dietary Allowance (RDA) for calcium is 1,000 milligrams (mg) per day for individuals aged 19 to 50 and for men aged 51 to 70. The prescription is upped to 1,200 mg each day for adults 69 adults of age.There are lots of vitamin tablets for bone health e.g calcium malate vitamin D3 for bone and joint health
Healthy calcium-rich foods include milk products, hazelnuts, cruciferous vegetables, kale, tinned fish with bones, mackerel, and fermented foods like tofu. If it's hard for you to consume enough calcium through diet alone, talk to your doctor about taking best supplements for bones and joints.
Be mindful of vitamin D. For your body to absorb calcium, you need vitamin D. People should consume 500 to 600 equivalents (IU) of vitamin D per day, which is the Requirement. The acceptable dietary dosage increases to 800 IU for people 70 years old and older.
Healthy intakes of vitamin D include oily fish like salmon, trout, tilapia, and others. Additionally, good sources of vitamin D include mushrooms, and fortified breakfast cereals like milk and cereals. Sun also aids the body's production of vitamin D.
Ask your doctor about supplements if you're concerned about obtaining enough vitamins for bones and muscles.