4 healthy habits for stronger bones

Osteoporosis is a disease that occurs when the body loses too much bone, produces too little bone, or a combination of both occurs. The disease can be debilitating in both bones and weight.

Osteoporosis is quite common. Primary osteoporosis, which is the most common form of osteoporosis, usually begins after the age of 45 and increases with age. It is reported as 40-55% in women between the ages of 50-60, 75% between the ages of 60-70, and 85-90% over the age of 70. There are several factors in the family that may increase your risk of developing osteoporosis, such as previous osteoporosis, taking certain medications, such as antacids or steroids containing aluminum, excessive weight loss, and malnutrition.

You can apply them for better bone health in the future:


Eat a balanced diet

An adequate and balanced diet is very important. For your bone health, it’s especially important to get plenty of calcium and vitamin D in your diet. Calcium is the mineral that forms bones and keeps them healthy, but your body cannot produce its own calcium. Calcium is taken from the foods you eat. If you can’t get enough calcium from your diet, your bones may weaken and put you at risk for osteoporosis. Women aged 50 and under are required to take 1000 mg of calcium per day, and women over 50 should receive around 1200 mg of calcium per day. Taking calcium from your diet is better than supplements.

Vitamin D is another important nutrient for bone health. It helps your body absorb calcium and supports the muscles. People aged 50 and under need 400 to 800 units of vitamin D per day.


Avoid malnutrition

If your diet doesn’t have enough calcium, vitamin D, and other nutrients like protein, you increase your risk of osteoporosis. However, malnutrition can also lead to a woman’s menstrual periods cease, a decrease in the amount of estrogen, which can lead to loss of bone mass.

Do weight exercises

High and low-impact weight exercises can help build bones and stay intact. Weight exercises are very critical for our bone health. Along with weight exercises, various exercises from dance, walking, running and tennis to climbing stairs support bone health.


Avoid smoking

Smoking has been shown to reduce bone mass. Smokers have poor bone quality and are more likely to break. If you smoke, you can talk to your doctor about proven methods that will help you quit.

If you are concerned about your future bone health or are unsure if you are doing your best to create good bones, you can contact your nearest healthcare provider.

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