It is extremely important to take care of our bones as bones not only provide structure to our body but also store essential nutrients and protect our internal organs from damage.
You may start developing healthy bones at a young age and keep them healthy throughout your life by eating a balanced and healthy diet. Numerous nutrients are important for maintaining healthy bones. Some nutrients have been shown in research to have beneficial effects, whereas other nutrients may also be helpful, but there is no evidence to support this claim. Also, further study is needed to have a better idea about that.
Why should we take care of our bones?
Bones are one of the few organs capable of regeneration in the human body. Our bones are capable of changing, with new bone creation and bone breakdown occurring continuously. Various causes can alter this process, which leads to bone mass loss. Having a higher bone mass until the age of 30 can protect you from getting bone loss issues later in life. Osteoporosis is the most common reason for bone loss in the elderly and is becoming a global concern. Increasing numbers of people are affected by this disease.
Hence, you should focus on your bone health from the very childhood and also continue to take necessary measures to maintain this process.
On the other hand, you should also know what are the factors that affect the bones.
Various factors of life related to bone health–
Bone health can be affected by a variety of causes, such as-
Dietary calcium– Low-calcium diet makes bones less dense, speeds up bone loss, and makes them more likely to break.
Age -as your age progresses, you tend to have weaker and thinner bones.
Sex -Because women have less bone tissue than men, they are more likely to get osteoporosis.
Movement and exercise– People who do not engage in regular physical activity are at a greater risk of developing osteoporosis compared to those who do engage in regular physical activity.
Family background– studies also show that the risk of developing osteoporosis increases if a parent or sibling already has the disease. Further, it increases even if there is a history of fractures in your family tree.
Besides this, apart from all the above-mentioned factors, there might be some other reasons that affect bone health. Different types of hormones and their levels in men and women also affect the bones.
Moreover, food restriction and being underweight both weaken bones in men and women.
According to studies and research, taking corticosteroid drugs for an extended period of time, such as prednisone, cortisone, prednisolone, and dexamethasone, can be harmful to bone health.
To maintain strong and healthy bones, adding necessary nutrients to your diet is the most important thing to do. Numerous nutrients, including calcium, vitamin D, protein, magnesium, phosphorus, and potassium, all play an important part in maintaining healthy bones.
Let’s discuss the most important nutrients that help to build strong and healthy bones.
Calcium – Calcium is needed for cell, muscle, heart, and nerve function, and is one of the principal components of bone. Calcium is obtained from food sources (which are the safest and most effective) or from calcium supplements. If there is insufficient calcium in the bloodstream, the body draws calcium from the bones, thereby weakening them.
So. a calcium-rich diet is important for healthy bones. Almonds, broccoli, kale, tinned salmon with bones, sardines, and tofu are calcium-rich foods. It is always advisable to seek help from your doctor about calcium supplements if your diet doesn’t provide enough.
Vitamin D– Bones need vitamin D. Vitamin D helps the gut absorb calcium and regulate calcium and phosphorus levels in the blood.
Fish rich in omega-3 fatty acids, such as salmon, trout, whitefish, and tuna, are among the best food sources of vitamin D. Furthermore, mushrooms, eggs, and foods that have been fortified with vitamin D, such as milk and cereals, are all excellent sources of vitamin D.
The production of vitamin D in the body is also helped by exposure to sunlight.
Conclusion –
Besides vitamin D and calcium, some other important nutrients also contribute to maintaining healthy bones. Ask your doctor to guide you on how to add the necessary nutrients to your diet according to your needs.Â
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