How to get healthy and strong bones

Healthy and strong bones are just like other cell in the human body, they are also living tissues and have nerves, blood vessels and marrow. Which are important for the production of bone cells.

Human skeleton

Because bones are always tearing and rebuilding themselves that’s why you need to maintain your bone health.

Why bones need to be strong

Healthy & strong bones

• ☆Bones are the support system for the body apart from providing structure it protects the internal organs, muscles and store calcium So, its very important to keep them strong and heathy.

• ☆Actually young person tends to gain more bone mass, seventy five to eighty five percent of our skeleton is built during adolescent then we lose calcium as adults.

• ☆That why when we are young we tends to gain more bone mass then loose, but once we turn thirty our body starts to loose more bone mass.

• ☆It is seen that almost one women out of three over the age of fifty years will experiences bone fracture in their life time.

 

• ☆If you take care of your bones and keep them healthy than they will remain healthy and dense enough even when you becomes older without causing any problems.

• ☆If your bones are thin and unhealthy then they might starts deteriorating quickly and this cab lead to weak and brittle bone and various disease related to bone like rickets, osteoporosis can occurs, and it can be difficult to get back.  

To get healthy bones what you need to do:

• ■Increase calcium intake

The first thing that comes in mind when we thinks about bones is calcium. Marinating a proper calcium intake can make bones stronger. 

Because when you consume more calcium than your body need, it can be deposited into the bones for later use so, calcium intake is important. The recommended daily amount of calcium is 1000 milligram per day.

Food such as chees, yogurt, beans, salmon are rich in calcium. Dark green leafy vegetables are known to be containing high calcium and is a fantastic option for vegetarian, among the green  vegetables spinach contains 99 mg of calcium per 100g 

It is better to take or filling calcium requirement through diet rather than supplements and tablets. 

• ■Exercise daily

Regular exercise is key to keeping a number of health issues away, your bones respons to exercise by becoming stronger. 

Exercise can also helps you to maintain muscles strength and in coordination or balance which in turns helps to prevent falls and related fractures.

A sedentary lifestyle is considered a risk factor for osteoporosis that’ s why people who works white collar jobs or job in which physical movement is less  they should do some exercises  because it helps in increasing bone density.

If more physical demands are placed on a bone it will becomes thicker and stronger and if less and less physical demand is placed on a bone than it will lose bone mass and bone becomes weaker.

Weight bearing and resistence exercises are best for strengthening your bones.

• ■Get enough vitamin D

Just like calcium, vitamin D is also important for good bone health, it protects our bones by absorption of calcium, without Vit.

 D calcium can not be absorbed in bone. The recommended amount of  vitamin D is 600 IU per day.

Children need vitamin D to build strong bone and adults to keep their bones strong and healthy, if you don’t get enough Vit. D you than are more likely to break bones as you age.

Actually the good thing is that vitamin D can be produced naturally from sunlight exposure as the ultraviolet rays of sun induce the body to manufacture vitamin D from cholesterol.

Some good source of vitamin D as mention above are sun light and in food salmon, tuna, orange juice and meat.

• ■Avoid Alcohol

Drinking too much alcohol is bad for your body this is the lesser known ill effect of alcohol, along with other damages its also damage bones too.

Drinking alcohol can impact bone nutrition and disrupt hormone regulation which are important for bone formation because it reduces bone forming cell process.

• ■Take   potassium

Potassium helps in maintaining a healthy acid alkaline balance in the body that leads to reduce calcium loss.

 Potassium also play an important role in the blood by keeping the bone strengthening materials like calcium and phosphorus from being lost from the bones and kidneys.

Potassium can be get through foods like legumes, banana, spinach, broccoli and potatoes.

  

• ■Reduce coffee consumption

Coffee contains caffeine  and consumption of caffeine contributes to low bone density. 

Actually caffeine takes away the calcium from bones that leads to decline in the strength of bone.

Infect a person lose six milligram of calcium for every 100 milligram of caffeine intake so, if you are finding it difficult to curb your caffeine addiction than you can go for decaf coffees.

• ■Quit Smoking

Among the many harmful effects of smoking damage to bones is one of them, smoking reduces the blood supply to the bones and making them weaker.

The nicotine in cigarettes slows production of bone producing cells, it also decreases the body’s absorption of calcium which is an important thing in cellular function and bone health.

Smoking affects the balance of hormones including oestrogen which is needed to build and maintain a strong skeleton. 

• ■Maintain your body weight.

Actually being overweight puts more stress on your bones and when you performs everyday life activities with your over weight than over a time it can leads to bones breaking and bone fracturing.

But underweight can also be harmful as well for your bone health. Most people that are underweight have much lower bone density which makes their bone fragile and that’s increasing  the chances of fractures.

So, you need to maintain your body weight you should not be too much overweight or too much under weight.