How to Keep Your Bones Healthy

Bones are like our trusted friends who are there to support us and keep us safe. Not only do they help us move and provide structure for our bodies, they also store essential nutrients and protect our inner organs. Our bones are constantly changing; old ones are continuously being broken down while new ones are constantly being made. For young people, new bones are created much faster; however, after the age of thirty, the process slows down and we begin to lose bone mass.

The less bone mass you have, the more likely it will lead to a common disease called osteoporosis. Prevalent among women aged fifty and over, osteoporosis causes your bones to grow weak and brittle, making those women much more prone to injury from a minor fall or – in some serious cases – even from simple acts like sneezing. Wrist, spine, and hip bones are the most susceptible to breaking as a result of osteoporosis. Severe cases can even lead to loss of height and other health problems. If you are experiencing these issues or you fall within the higher risk age group, make sure to get yourself checked at a hospital.

Keeping your bones healthy from a very young age is an important precaution against osteoporosis and other bone-related diseases. Here are a few basic tips regarding bone health:

People who are physically inactive are more prone to developing osteoporosis. Exercise is essential in keeping your bones healthy and strong. Make sure you engage in weight-bearing and strength-building activities – both of which cause your bones and muscles to work against gravity. These activities range from walking and lifting weights to dancing and jumping rope. The ideal amount of exercise is at least thirty minutes per day.

Medical research has shown that smoking and alcohol contribute to making our bones weak. Smoking prevents the body from consuming calcium efficiently. Heavy consumption of alcohol can also create bone loss by interfering with the working of Vitamin D in our bodies. Quitting smoking altogether is a huge step forward, and you can still indulge in the occasional alcoholic drink. Moderate consumption of alcohol – one drink per day if you are a woman and two if you are a man – has been proven to slow down the process of bone loss. Moderation is key.

Osteoporosis is a disease commonly found in people of Asian or Caucasian descent. Make sure to check with your family members regarding their bone health history. Having a parent or a sibling who has suffered from osteoporosis puts you at risk. If you fall into a risk category, get yourself checked out.

It is a well known fact that calcium and bones go hand in hand. Calcium is important to the growth of our teeth and bones. Consuming the right amount of calcium from a very young age makes your bone mass sturdy when you finally hit “the Big 30”. Calcium is found in dairy products, tofu, sardines and salmon, nuts and collard greens, for example.

In addition to calcium, the consumption of Vitamins D and K are equally as important. Vitamin D is produced by the body when you are exposed to the sun, even for a short period of time, at least three times a week. Your level of Vitamin D can also be boosted through consuming foods such as eggs, orange juice, saltwater fish or yogurt. Vitamin K, on the other hand, helps the body produce proteins for the bones. It can be found in vegetables like spinach, kale and broccoli.

Too much caffeine prevents the body from absorbing the necessary amount of calcium required for good bone health. Drink coffee moderately (no more than two cups per day) and make sure you consume calcium according to the recommended daily allowance.

Get in touch with a doctor to know your situation and check up on your bone health. Your doctor can give you advice and even medication, if necessary. If you fall in a risk category, be sure to make an appointment with an orthopedic doctor:

• Men aged 70 or older
• Women aged 65 or older
• Post-Menopausal Women aged below 65

Be prepared and do not underestimate the effects your bone health can have on your life.

Resources

1. Mayo Clinic – Bone health: Tips to keep your bones healthy. Available from: http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060 . Accessed on April 9, 2015.
2. National Institute of Arthritis and Musculoskeletal and Skin Diseases – Bone Health For Life: Health Information Basics for You and Your Family. Available from: http://www.niams.nih.gov/health_info/bone/bone_health/bone_health_for_life.asp. Accessed on April 9, 2015.
3. Time – 10 Ways to Build Healthy Bones (And Keep Them Strong). Available from: http://healthland.time.com/2012/10/09/10-ways-to-build-healthy-bones-and-keep-them-strong/. Accessed on April 9, 2015.

Photo Credit: Eric David Soto Peralta via Compfight cc