The truth is that we lose bone as we age. Bone loss causes osteoporosis, in which bones can become so thin that they break. Fractures from osteoporosis are one of the biggest causes of disability. However, the great news is that Osteoporosis isn’t a natural part of aging and there’s plenty that you can do to keep your bones strong and healthy.
When Your Bones Need Extra Care
Puberty is a vital time for developing bone mass and building up calcium in the body. Girls within the age 10-20 need at least 1,300 mg of calcium daily, and they should take a daily vitamin D supplement as well to boost calcium absorption.
Pregnancy and Breastfeeding
For pregnant women of any age, consuming enough calcium and vitamin D is especially important because a growing baby in the womb can divert calcium from the mother’s bones to build its own skeleton. This leads to calcium deficiency in women during pregnancy.
As we age, maintaining strong bones becomes the foundation of good health. Even if you have osteoporosis, there’s a lot that can be done to keep them strong. The right amount of calcium and exercise can help limit bone loss and increase bone strength.
Ways to Take Care of Your Bone Health
Critical Nutrients for Bones: Calcium and Vitamin D
Calcium is one of the most essential requirements of bone tissue. And Vitamin D allows the body to absorb and process the calcium. Therefore, together these two nutrients are the cornerstone of building healthy bones at all ages.
Remember the Importance of Protein
Protein as we all know is one of the building blocks of bone. While most people get plenty of protein in their diets, some end up falling short of the minimum requirement as well. Therefore, you should ensure your diet includes lean sources of protein like, eggs, lentils, white-meat poultry, lean beef, dairy, shrimp and soy.
Avoid Tobacco and Alcohol
The use of tobacco products and drinking alcohol in excess can lead to bone loss in men and women who are older in age. It can also lead to longer healing times for fractures. By quitting smoking and limiting your alcohol consumption you can enable reducing this risk.
Maintain a Stable, Healthy Weight
In addition to eating a nutritious diet, maintaining a healthy weight is a huge support for bone health. For example, being underweight increases the risk of osteopenia and osteoporosis. Especially in postmenopausal women who have lost the bone-protective effects of estrogen. Low body weight is one of the main factors contributing to reduced bone density and bone loss in this age group.
Add Physical Activity in Daily Routine
Adding weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build stronger bones and slow the rate of bone loss as you age.
Lastly, it is imperative to know that bone health is important at all stages of life. However, people tend to take strong bones for granted. Therefore, awareness is important for all age groups as symptoms often don’t appear until bone loss is advanced. Luckily, there are many nutrition and lifestyle habits that can help you build and maintain strong bones. So start today because it ’s never too early to start.