It is important to build healthy bones but until there is some risk of bone fractures, people don’t think about bone health. Adults and old age (above 50) people need to be more concerned about bone health. When you are at growing age there slightly changes occur which leads to lose more bone mass.
Before comprehend how we can take care of our bones, let’s see what is bone? And it’s importance.
What is Bone? And it’s importance
Bones protect our heart, lungs, brain and other organs. It provides support to our body and allows muscle to run, walk or jump. Regular exercise and proper nutrition are essential for strong bones. Bones give space for bone marrow. Bone marrow is present in the center of bone and it produces blood cells. There are two types of bone marrow: Red & Yellow. Red bone marrow includes red blood stem cells, white blood cells, and platelets. Yellow bone marrow includes fat which becomes cartilage or bone cells.
Factors Affecting Bone Mass
By the age of 50 estrogens level drops in women that protects bones and which can cause bone loss. There are highly chances of osteoporosis (Thinning of bones or porous bones) and it cause fracture easily.
Smoking and Drinking
Consuming excess alcohol can affects production of hormones which affects bones. It increases the chances of having fracture. Smoking lowers the blood supply to the bones. Nicotine present in cigarette reduces the production of bone- producing cells.
In your family, if one of the parents has had a bone related issue, broken bone you need to be very careful as you are at a higher risk of osteoporosis.
Excess Soda consumption
Daily consumption of sugary soda can increase the level of having rheumatoid arthritis (Inflammatory disorder affecting joints).
What should you do to keep your bones strong and healthy?
Luckily, there are so many ways to build make strong bones and maintain them.
Vegetables are the amazing source for bones. It has vitamin C which helps in production of bone forming cells and antioxidant plays vital role to protect bone cells from damage. Include green and yellow vegetables in your diet, it increases bone mineralization.
Eat Calcium Infused Food
Human body needs 1200mg calcium daily. If your calcium level is low, your body starts extracting calcium from bones. Milk and dairy products are the richest source of calcium. It keeps bones strong
Vegetables – Broccoli, Cabbage, Okra (bhindi), Mustard greens. Fruits– Blackberries, Kiwi, Dates, Strawberries. Nuts & Seeds– Almonds and Sesame seeds.
Magnesium and Vitamin D are good for our bones
Fat soluble vitamin D plays an important role in absorption of calcium. It’s very useful for immunity and mental health. Mushroom is the richest plant based vitamin D source. Magnesium helps for digestion and absorption of calcium. Avocado, Potatoes, Spinach, Sweet Potatoes contains magnesium.
Consume Enough Protein
Protein is a answer for how to make your bones stronger. It is a key nutrient for bone health. It increases the strength of muscle and reduces medical issues.
High Protein Diet Includes
- Chicken breast- Most popular protein rich food
- Eggs-Nutritious food not only contains protein but also vitamins and minerals.
- Cottage Cheese-It’s low in fat and calories.
- Oats- Healthiest grain and contains several other nutrients.
- Get More Sleep- Our body undergoes healthy process when we are asleep. Bone remodeling is forming new tissues by removing old one. Imbalance in the process of bone remodeling can cause the bone diseases, including osteoporosis. Lack of sleep can make a bad impact on bone marrow.
- Spending Time in Sun- Be in sunlight for 10-20 minutes for few days in a week. Your body produce vitamin D naturally which help to absorb calcium for producing healthy bones. If you are worried about bone health kindly consult your doctor or any orthopedic surgeon. Go for BMD (Bone Mass Density) test and you will get to know how much calcium you have and other minerals too.