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How To Improve Your Bone Health

Bones play many major roles in the body. Bone provides the structure, protects the organs, anchors the muscles and stores the calcium. It’s important to manage a healthy lifestyle to build strong and healthy bones during childhood. In your adult age, you can take steps to protect your bone health.

Why is bone health important?

As we age, it’s important to prioritize our bone health. At a young age, your body builds new bones faster than it breaks down old bones and increases your bone mass also. Many people reach their peak bone mass by age 30. The good news is that there are steps we can take to improve our bone health and prevent bone diseases.

Factors that affect your bone health –

    • Lack of calcium in your diet contributes to lowers bone health, early bone loss and increases the risk of bone fractures. 
    • Physical inactivity is one of the main factors that affect your bone health.
    • Tobacco use and regular drinking of alcohol may increase the risk of osteoporosis.
    • Age is also one of the factors that affect your bone health. Your bones become thinner and weaker as you grow older.
    • Family history of osteoporosis puts you at greater risk of osteoporosis.
    • Restricting some calcium-rich food intake and being underweight weaken bone in both men and women.
    • Long-term use of certain medications damages bone or increases the risk of osteoporosis.

Few Simple Steps To Keep Your Bone Healthy –

Include calcium in your diet –

Calcium is the primary and main nutrient for your bone health. Include good sources of calcium in your diet like milk, cheese, almonds, broccoli, kale, canned salmon, sardines and soy products. It is best to get calcium in your diet or if you find it difficult to get calcium-rich food, consult a doctor for supplements. 

Eat more vegetables –

Vegetables are the best source of vitamins, minerals and fibres. It helps to protect bones from damage. At an early age, vegetables help to promote bone growth; in adults, vegetables help to maintain bone density and strength.

Include Vitamin D in your diet –

Vitamin D is extremely important for bone health and building strong bones. Include good sources of Vitamin D in your diet like mushrooms, eggs and fortified foods, such as milk and cereals. Sunlight is also one of the main sources of Vitamin D. It is best to get Vitamin D in your diet or if you find it difficult to get Vitamin D-rich food, consult a doctor for supplements. 

Practise physical activity in your daily routine –

Practising exercise can help you to build and maintain strong bones. Performing weight-bearing exercises can help bone formation and increases bone growth and protect bone health in adults, including those with low bone density.

Maintain a healthy weight –

Being extremely thin or heavy can directly affect bone health. Repeatedly losing and gaining weight lowers bone density.

Building stronger bones is crucial for preventing osteoporosis and maintaining overall health as we age. By staying physically active, eating a healthy diet, and making lifestyle changes, we can reduce our risk of bone loss. If you have concerns about your bone health, consult the best orthopedic hospital in RR Nagar, Bangalore. Visit Atreum Speciality Hospital!