Healthy Bones Matter and Here's Why
To stay upright and on our feet (figuratively speaking), we all need strong bones. They help us move, protect our essential organs, and retain the minerals and nutrients that keep us alive. Without good bone health, people are more likely to experience pain and fractures, which can result in other major physical disorders like limited mobility. The good news is that you can never be late for caring about your bones’ health. Read on to find out more!
Why Do Our Bones Matter?
Before you are even born, your bones begin to develop within the womb, and they continue to do so until you are around 30 years old. Your bones provide your body with its shape and structure. You can move because muscles are attached to them, and they also act as a barrier around your internal organs to keep them safe. You couldn't walk, sit, run, stand, or even talk without your bones.
Your bones must be healthy and powerful. Calcium and vitamin D taken from food or the sun are both necessary for bone formation. It's possible that some people will need to include a bone support supplement to receive enough calcium and vitamin D. Without them, serious illnesses like rickets (in young people) and osteoporosis can manifest. These conditions are referred to as "silent diseases" because, in their early stages, they frequently show no symptoms, making a diagnosis challenging.
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The most prevalent type of bone disease is osteoporosis, which is also known as "porous bone." Low bone mass and structural bone tissue loss are factors. Minerals, such as calcium, are lost from bones over time, leaving them very brittle and fracture-prone. The hip, forearm, wrist, and spine are the most commonly broken bones. The National Osteoporosis Foundation estimates that 54 million people either have osteoporosis or have poor bone mass and are at high risk for fractures. Men are also susceptible to osteoporosis, although it affects them less frequently than women.
How to Make Your Bones Healthier?
You may enhance your bone health by taking the following actions:
When you use your bones, they become stronger. Anything is preferable to nothing, but ideally, you should try to exercise for an additional 30 minutes at least three times each week. For optimal effect, combine weight-bearing and muscle-building workouts. Your bones are pulled on by muscles. The more forcefully they pull, the stronger your bones get. Try to gradually raise the intensity of your workouts, exercise at least three times each week, and vary your routine. Don't forget to consult a medical practitioner or another health expert before making any major modifications to your fitness regimen.
A well-balanced diet includes a high dose of calcium and vitamin D. Low-fat dairy products and meals and beverages with calcium added are excellent sources of calcium. Saltwater fish, egg yolks, liver, and vitamin D-fortified milk are excellent sources of vitamin D. Additional nutrients that are crucial for the health of bones are also provided by fruits and vegetables.
Try to limit your use of cigarettes and alcoholic beverages, since your body may not be able to use the calcium in your food because of it. These factors can raise your chance of developing osteoporosis, and it is also proven that female smokers experience menopause sooner than non-smokers do.
In every age group and stage of life, bone health is crucial. Keep in mind that for the majority of us, healthy eating and regular exercise may dramatically slow down bone loss. Consult your doctor about a bone density test if you believe you may be at risk of any disease.
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