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Health- Bone health / Tips to keep bones healthy

Bone and joint health
Bone health











What is bone density?

Bone mineral density is the measure of the amount of calcified tissues in the bones. BMD is simply the estimation of bones strength.

What affects one"s bone health?  A number of factors affect the bones health. We will see one by one.

Physical activity:

People who lead a sedentary lifestyle or inactive life have higher risk of osteoporosis.

Diet:

Diet which is very low in calcium leads to bone loss, low bone density and high risk of fractures.

Alcohol and tobacco:

Researchers say tobacco consumption leads to weaker bones.  Alcohol also increases the risk of osteoporosis because it directly interferes with the body"s ability to absorb calcium.

Age 

As you age your bones also ages and becomes weaker.

Family history:

 You"re at greater risk of osteoporosis if you are white or of asian descent.  In addition, having a parent or sibling who has osteoporosis puts you at greater risk.

Hormones:

Women have to be very careful with their bones than me.  Generally, women have fewer bone tissues.  Bone loss increases when they are nearing menopause  due to the drop in estrogen levels.  In men, low testosterone levels can cause loss of bones. Long term usage of some medications also will lead to osteoporosis.

What can I do to keep my bone healthy?

We can take some simple and easy steps to prevent or postpone the bone loss.

Avoid smoking and alcohol drinks.

Physical activity:

Physical activity is very good for your bones. So do some physical exercises like walking, jogging, weight training. This can help you build strong bones.

Vitamin D:

Vitamin D helps to absorb calcium in our body. Adults up to the age of 70 need 600(IUs) a day.  Above the age of 70, our body needs 800 (IUs) a day.

Sunlight contributes to the production of vitamin D in our body. The other source of vitamin D is milk, fish such as tuna and sardines, egg yolks.  So check your vitamin D levels and if it is less consult a doctor and go for supplements.

Take calcium in your diet:
Good source of calcium includes almonds, kale, tofu, diary products, soya. Include plenty of these in  your diet.






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