Bones are essential for the body as it helps protects the body organs and muscles while providing structure and storage of calcium. While growing up, our bones go through metabolism where they break down old bones and grow new ones faster to increase their mass. As we grow older, the bone mass reaches its peak and begins to lose more bone mass than it gains. Therefore, building a strong bone while growing up is very essential as it helps keep your bones healthy and protected.
Many people develop osteoporosis early in life, a bone condition where the body produces little bone, or losses many bones. This can result in a weak and brittle bone that often breaks from a fall or bumps because of an unhealthy lifestyle. “Your middle-age years is an opportunity to build strong bones and correct any unhealthy habit that can affect your bones when you get old,” says Thomas Gehrmann. Adjusting now will help you live a pain-free life when you get old and prevent you from surgery.
Read on as Thomas Gehrmann, a licensed chiropractor living in Colorado Springs takes us through tips to keep your bones healthy.
Risk Factors Related to Bones
1. Calcium Intake
Inadequate calcium intake lead to a reduction in bone density and an increase in bone loss.
As we grow older adults, our bones reduce in mass and become weaker.
You are more at risk if you have a family history of osteoporosis.
Diseases such as food disorder, arthritis, anorexia, Crohn’s disease, and many more reduces the body’s ability to absorb calcium which often leads to bone loss says Thomas Gehrmann.
The intake of drugs such as cortisone, phenytoin, phenobarbitone, dexamethasone, and many more results in bone damage.
How do you keep your Bones Healthy?
Here are tips for healthier, stronger bones:
1. Exercise your Body
Doing weight-bearing such as walking, climbing, or jumping helps to build strong bone mass and healthy bones. Resistance exercise such as lifting or pulling weight also promotes overall health and helps to maintain good bone.
2. Change your Lifestyle
- Stop smoking: Research has shown that smoking leads to loss of bone and smokers show an imbalance in bone mass which increases the risk of bone breakage.
- Reduce your alcohol intake: A regular assumption of alcohol increases the risk of bone fracture, and reduces bone density. It also interferes with how the body regulates and absorbs vitamin D and calcium.
3. Increase your Calcium Intake
Calcium helps to build healthy bones and reduces the risk of osteoporosis. 1000 mg is the calcium intake daily recommended between the age of 19-50 and 1200 mg above the age of 50. Food like oatmeal, beans, vegetables, and fruits such as nuts are a great source of calcium. Seafood is also packed with protein, calcium, and a great source of fatty acid that enriches the body. The addition of whole milk or yogurt to your oatmeal gives it an extra boost of calcium important for your bone mass.
4. Boost your Vitamin D Intake
Vitamin D is a fat-soluble vitamin that helps to increase the intake of magnesium, phosphate, and calcium. Without Vitamin D the body cannot absorb calcium properly which makes your bone weaker and increase the risk of fracture. Incorporating food such as cereal, egg, Salmon, fish, mushrooms and many more into your diet increases your calcium intake as they are a good source of Vitamin D. Also, spending time in the sun for 5-10 minutes daily increases the production of Vitamin D in your body.
5. Consider taking Supplements
Do you find it difficult to reach your calcium daily recommendation? You can as well take supplements recommended by Thomas Gehrmann. Many over-the-counter calcium supplements can help you achieve your goal and you can also talk to your doctor about the best supplement that will work for you.