Enhance Bone Health

 

How to Enhance Bone Health

 

Bone health changes from childhood to teenage to adulthood as it depends on your diet, lifestyle and physical activity. To maintain the health and strength of bones a steady stream of nutrients like vitamin D, vitamin K, magnesium and calcium are required. It is essential to build strong and healthy bones during childhood and adolescence.

 Our peak bone mass is reached when we reach 30, subsequently, no significant bone mass is created by our body. During the later part of life, both men and women (especially post-menopausal) face the risk of osteoporosis due to a lack of calcium and vitamin D as bones can become fragile and break easily.

While it is tough to get the level of bone mass you had in your youth but you can certainly prevent the thinning of bones by following some healthy habits.

1.    Boost Calcium intake

Calcium help builds strong bones and the daily intake of calcium required in adult male and female is 1000 mg of calcium per day. For men older than 71 and women older than 51, the RDA (recommended dietary allowance) is 1200 mg of calcium a day. If you take more than 500 mg of calcium at one time it will be passed by the body as waste. 

To boost the calcium intake we must try to have calcium from other food sources besides dairy low-fat milk, soy milk, tofu, almonds, cottage cheese, yogurt, calcium-fortified orange juice and green leafy vegetables. Calcium supplements can help you bridge the gap in the daily intake of calcium.

2.    Vitamin D & vitamin k

vitamin D helps in the absorption of calcium in the body. Sunlight received from proper exposure to the sun is the main source of vitamin D. But as we grow older our skin is not as receptive to sunlight as in our youth. The use of sunscreen while sitting in the sun also makes us vitamin D deficient.

 Good source of vitamin D in food products like fortified dairy, egg yolk, saltwater fish and vitamin d3 supplements.

Vitamin K helps in bone health by reducing calcium loss and assisting minerals to bind to the bones. The best source is cheese and soy products.

3.    Physical activity

At whatever age we are currently physical activity is a must. Activities like walking, jogging and light aerobics exercise make our bones and muscles work together against gravity and in the process strengthen our bones. Including weight lifting and strength, training help promote bone growth and bone mineral density

4.    Avoid smoking and alcohol use

Smoking and alcoholic drinks put an adverse effect on bones, smoking reduces calcium absorption and heavy alcohol use decreases bone density. Nicotine in cigarettes and alcohol causes a 2% loss in bone mass in a year’s time and increases the risk of osteoporosis.

5.    Moderate caffeine intake

Excess caffeine consumption may lead to a decrease in bone mineral density. It may reduce calcium absorption, and increase urinary excretion of calcium which may induce osteoporosis, especially in elderly people with inadequate calcium intake. Children fond of carbonated soft drinks are also vulnerable to a decrease in calcium absorption as their favorite drink also contains caffeine.

6.    Eat lots of veggies

Vegetables are low in calories and provide minerals and fibers. Green and yellow leafy vegetables like spinach, cabbage and broccoli are good sources of calcium and vitamin C. 

Vegetables are also a good source of vitamin C, which stimulates the production of bone-forming cells and its anti-oxidant property protects bone cells from damage. Okra, beets, raisins, tomatoes and spinach are good sources of magnesium that contribute to higher mineral density and risk of fractures.

7.    Maintain a healthy weight

A healthy weight is important for keeping good bone health. People should stop gaining and losing weight rapidly because as they move from gaining and losing, they can lose their bone density which does not restore when they gain weight. This leads to the weak bone, persons who are underweight are at great risk of losing bone weight.

Persons who are overweight equally need to exercise daily as too much weight put an extra burden if your bones are weak. It will be better to discuss your risk factor with your doctor and go for a bone density test.

8.    Avoid a low-calorie diet

Low-calorie diet leads to health problems like weakness and bone density loss. Instead, we should try to have a balanced diet consisting of proteins, carbohydrates, fats, vitamins and minerals. Nutrients such as fats, sugars and proteins play a primary function in bone metabolism and bone health. 

The best strategy is to eat a diet that is low in salt and rich in fresh and minimally processed whole grains, fruits and vegetables. Include calcium and vitamin D from food and supplements and limit caffeine and carbonated drinks. Fasting can also adversely affect bone mass and bone mineral density.

9.    Eat more protein

Protein plays a greater role in muscle development as well as in the increase of bone density. Protein makes up roughly 50% of the volume of bone and one-third of bone mass. Elderly people are supposed to eat more protein, to help wound healing and maintain muscle mass.

 When the body gets adequate amounts of calcium, a high protein diet can actually repair bone loss. Food high in protein includes  dairy foods, meats, poultry, eggs, paneer and fish.