How to Keep Your Bones Strong and Healthy

ones are quite literally the support system of the body, so it’s super important to keep them strong and healthy. Bones are continuously being broken down and rebuilt in tiny amounts.

Before about age 30, when bones typically reach peak bone mass (which varies from person to person), the body is creating new bone faster, but after age 30, the bone building balance naturally shifts and more bone is lost than gained.

Some people have a lot of savings in their “bone bank” because of factors including genetics, diet and how much bone they built up as teenagers. The natural depletion of bone doesn’t affect these lucky ducks toodrastically.

But in those with a smaller bone fortune, when the body can’t create new bone as fast as the old bone is lost, osteoporosis can set in, causing bones to become weak and brittle and allowing them to fracture more easily. The disease is most common in postmenopausal women over the age of 65 and in men over the age of 70.

Although all this talk of menopause and older age makes the threat of osteoporosis seem like a long way off, know that once it sets in, it’s extremely hard to reverse. Since there’s no way of being 100% positive you’ll develop osteoporosis, the best way to counteract it is to take steps earlier in life to beef up bone mass (and prevent its loss) as much as possible.

Gender, size and age :-

1. 1. You’re at greater risk of osteoporosis if you’re a woman, because women have less bone tissue than do men.
   2. You’re also at risk if you’re extremely thin (with a body mass index of 19 or less) or have a small body frame because you may have less bone mass to draw from as you age.

1. Also your bones become thinner and weaker as you age.

Race and family history :-

1. You’re at greatest risk of osteoporosis if you’re white or of Asian descent.
2. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.

Hormone levels :-

1. Too much thyroid hormone can cause bone loss.
2. In women, bone loss increases dramatically at menopause due to dropping estrogen levels.
3. Prolonged periods absence of menstruation (amenorrhea), before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.

Eating disorders and other conditions :-

1. People who have anorexia or bulimia are at risk of bone loss.
2. In addition, stomach surgery (gastrectomy), weight-loss surgery and conditions such as Crohn’s disease, celiac disease and Cushing’s disease can affect your body’s ability to absorb calcium.

Tobacco and alcohol use :-

1. Research suggests that tobacco use contributes to weak bones.
2. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body’s ability to absorb calcium.

Vitamin D :-

1. Your body uses vitamin D to absorb calcium.
2. Most people’s bodies are able to make enough vitamin D if they are out in the sun without sunscreen for 10 to 15 minutes at least twice a week.
3. You can also get vitamin D from eggs, fatty fish, and cereal and milk fortified with vitamin D.

Exercise :-

Your bones and muscles will be stronger if you are physically active. Weight-bearing exercises such as jogging or tennis are best for preventing osteoporosis.

Medicines :-

1. 1. Some common medicines can make bones weaker.
   2. These include glucocorticoids used for arthritis and asthma, some antiseizure drugs, certain sleeping pills, treatments for endometriosis, and some cancer drugs.
   3. An overactive thyroid gland or using too much thyroid hormone for an underactive thyroid can also be a problem.

1. If you are taking these medicines, talk to your doctor about what you can do to help protect your bones.

Boost Your Calcium Intake :-

Calcium helps form and maintain healthy, strong bones. A low calcium level contributes to low bone density and early bone loss. A proper calcium level can help prevent osteoporosis and other bone-related problems.

People between ages 19 and 50 should consume 1,000 mg of calcium a day.

1. Green leafy vegetables like broccoli, kale, collard greens, mustard greens, beet greens, Brussels sprouts, Swiss chard and other greens are the best calcium sources.
2. Beans are also high in calcium. Tofu, chickpeas and other bean products have plenty of calcium and magnesium needed for building strong bones.
3. Calcium-fortified orange and apple juice contain a good amount of calcium in absorbable form.
4. Low-fat dairy products like cheese, milk and yogurt are also rich in calcium.

Be aware that certain diet and lifestyle habits can impact how much calcium your body absorbs and maintains in your bones. These are explained in more detail below.

Enjoy Early Morning Sunlight :-

1. Expose your arms, hands and face to early morning sunlight for about 10 to 15 minutes daily to help your body naturally produce enough vitamin D needed for strong and healthy bones.
2. You can also eat foods rich in vitamin D, such as milk, cereal, orange juice, sardines, shrimp, egg yolks and tuna.
3. In fact, the body needs vitamin D in order to absorb calcium better.

According to a 2004 study published in the American Journal of Clinical Nutrition, a vitamin D deficiency causes the bone disease osteomalacia, precipitates and exacerbates osteoporosis in adults, and causes rickets in children.

In addition, a 2011 study published in Best Practice & Research Clinical Endocrinology & Metabolism highlights the consequences of vitamin D deficiency, such as secondary hyperparathyroidism and bone loss, leading to osteoporosis and fractures.