Healthy bones are important and essential. Body tends to makes the bones thinner and fragile after 30’s. Proper nutrition and life style habits can keep your bones healthy and strong. Bone health must be given consideration since childhood, as they are the store houses of calcium in our body. As you grow in age, bone functioning becomes slower and weaker. Once you cross 30’s chances of developing Osteoporosis. The bone weakness can be due to Poor Calcium Level in the body
Smoking, alcohol usage, Physical inactivity, Age, Hormones, Diet.
After research and surveys, one of the best orthopedic hospitals in India suggests the following tips to maintain good bone health.
- Plan your diet properly
Bones require adequate amounts of vitamins and minerals along with calcium for strength and health. The foods that are recommended for bone health are low fat milk or yogurt, almonds, broccoli, kale, soy products and salmon with bones.
- Maintain the right BMI
Maintain a stable and healthy weight can support bone health. Under weight is the reason behind low bone density and bone loss among post menopause stage among women. Studies say that bone loss cannot be recovered and constantly loosing and gaining weight can create problems for bone health. A normal or slightly higher weight is always considered as the best when it comes to protect bone health.
- Exercise regularly
Strength training and weight bearing exercises are necessary to maintain healthy bones. Choose work outs which are best in formation of new bone. Weight bearing exercises helps in increased mineral density, bone size and strength. They also helped in bone turnover reduction and inflammation.
- Take calcium supplements
About 1000mg of calcium is recommended daily for people in 20’s, 30’s and 40’s. Consult a doctor and analyze the required intake for age and weight. If you are calcium deficient take proper supplements as directed by the physician.
- Consume sufficient proteins
50% of bone health is proteins, therefore adequate amount of proteins are important for bone health. High protein diets can cause acidity in some cases. The calories from proteins can protect bone mass during weight loss.
- Vital vitamins
Vitamin D and vitamin K are the important one’s when it comes to bone health.
Vitamin D helps the body in absorbing the calcium and maintains the blood levels which are necessary to prevent osteoporosis. Vitamin K2 modifies the oseteocalcin, a protein which plays a role in bone formation. This binds minerals and prevents calcium loss from bones.
- zinc and magnesium
Apart from calcium and vitamins, zinc and magnesium intake is also equally important for bone health. Magnesium converts vitamin D into an active form which aids in calcium absorption. Zinc completes the mineral proportion required for bones. Avocados, nuts, legumes, tofu are some of excellent sources of magnesium.
- The omega-3 fats
The anti inflammatory effects of omega 3 make them important for bones. They prevent bone loss during ageing. Maintain a good balance ratio of omega-3 to omega-6 is also essential. Omega 3 sources are fatty fish, chia seeds, flaxseeds and walnuts. They tend to decrease bone breakdown.
It’s never late to start following healthy habits and life style which can support bone health.They are medications which can have a bad impact on your bone health. Therefore evaluating your medicines and bone density test has to be given consideration after your 30’s. A proper medical course may be required if you develop risks towards bone problems.