Building stronger bones for a better future
The bones provide your body with a framework, protect the organs, keep the muscles in place and are made of collagen and calcium, and that is why the construction of stronger bones becomes even more important. As you get older, it is important to keep your bones strong and healthy and take steps to protect them. Why do we need strong bones? Multiple bone diseases can affect a person of legal age, such as osteoporosis and arthritis.
Osteoporosis occurs because the bones become less dense and more prone to fractures. Arthritis affects the joints and surrounding tissues, and they are of two types, namely osteoarthritis and rheumatoid arthritis. Stronger bones are the driving force to help alleviate these problems.
Factors that affect bone health
Your bones change continuously as old cells break down and new cells are generated. As a young person, your body creates new bones and breaks them faster than after 30 years. This results in a bone remodeling in which you lose a little more bone mass than you gain. This makes your bones thinner and weaker as you get older.
Research by the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) suggests that you are more likely to get osteoporosis if you are Asian or white. If someone in your family has had osteoporosis, you run a potential risk.
Amount of calcium in the diet.
A low amount of calcium in the diet can lead to lower bone density, an increased risk of fractures and early bone loss.
Those who are physically more active are less prone to osteoporosis than their inactive counterparts.
Women are more likely to have less bone tissue than men due to pregnancy, menstruation and menopause due to a decrease in estrogen levels.
When booking an appointment with a orthopaedist in chennai, you can check if your bones are healthy and you can create a plan to stay active. A simple check-up and a better awareness can lead to a longer and healthier life.
Maintain and build stronger bones
Increased calcium intake
Calcium is essential for the development of bones and teeth. This also helps in nerve pulses, developing muscle functions and the secretion of hormones. The key is to allow your body to absorb calcium when combined with foods rich in vitamin D. Most adults should consume 1,000 mg of calcium every day. Women after menopause and men over 70 should consume 1,200 mg of calcium per day. This can be achieved by having three servings of dairy products a day. Sources of high calcium content include milk, dairy products, broccoli and orange juice.
The consumption of foods rich in vitamin D
To ensure that calcium is absorbed into the body, there must be an adequate amount of vitamin D consumption. This can be done by consuming foods such as shrimp, cereals, sardines, eggs, orange juice and tuna. In case you have vitamin D deficiency, you can supplement it with multivitamin supplements. The recommended amount for each serving is between 400 and 800 IU of vitamin D. But this differs with age, since ages between 0 and 1 year consume 400, ages between 1 and 70 should be 600 IU and after 70 they should consume 800 IU. You can also get an instant dose of vitamin D when sunlight touches your skin. Unfortunately, most people do not receive the recommended 30 minutes of exposure to sunlight. So outdoors and sunbathing!
Enough magnesium intake
One of the most essential minerals in your body is magnesium. It helps in the construction of strong bones and teeth. 60% of the body's magnesium reserves are in the bones and bones help transfer it to the bloodstream when necessary. Foods rich in magnesium include fish, yogurt, dark green leafy vegetables, dark chocolates, bananas and more.
Check the condition of your heart
Check your heart and evaluate the risk of fracture of your bones with a bone scan. Studies show that people with heart problems have a higher risk of having weaker hip bones. In addition, people with underlying genetic predisposition may have a higher likelihood of osteoporosis and cardiovascular disease.
Loading in potassium-rich foods
Potassium may not help build stronger bones, but neutralizes acids that remove calcium from the body. Foods such as sweet potatoes, white potatoes, bananas and yogurt are rich in potassium. A low potassium level can cause you to run out and feel nauseous with muscle and abdominal cramps.
So you see, it is important that an orthopedist examine it at regular intervals. You can do it easily by registering for a online medical consultation from a range of the best doctors at an affordable price and at a convenient time.
I hope this article gives you a perspective and helps you understand the importance of keeping your bones healthy and strong.
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