Bones play a crucial role in maintaining a healthy body in terms of protecting organs, providing structure, storing calcium, and anchoring muscles. It is essential to take good care of the bones and joints right from childhood. However, there are easy steps for lifestyle changes that one can adopt to protect bone and joint health during adulthood.
Importance of bone health
Our bones undergo change continuously. At a young age, new bones are formed faster than breaking down of old bones, increasing bone mass. By the age of 30, the bone mass reaches its peak. Beyond the age of 30, bone remodeling continues, however, one loses more bone mass as compared to the amount gained.
The amount of bone mass one attains by the age of 30 and how fast one loses it determines the likelihood of being diagnosed with osteoporosis – an orthopedic condition that makes the bones brittle and weak. The higher bone mass achieved, the more bone to lose over the years, which makes osteoporosis a rare condition.
So, taking care of bones and joints is necessary to maintain a decent bone mass, thus keeping away from orthopedic issues like osteoporosis, arthritis, etc.
Tips for stronger bones and joints
Consume high-calcium foods
For adults between the age of 19 and 50, the daily calcium intake is recorded as 1000mg. In the case of women above 50 and men above 70, the dosage increases to 1200mg a day. Foods rich in calcium include broccoli, canned salmon, almonds, dairy products, kale, soy products, etc.
Keep vitamin D intake in check
To absorb calcium, the body requires a sufficient amount of Vitamin D. For adults between the age of 19 and 70, the daily recommendation of Vit D is 600 IUs (International Units). As an adult crosses 70, the daily measure increases to 800 IUs.
Foods rich in Vitamin D are salmon, trout, tuna, whitefish, mushrooms, fortified foods, eggs, etc. Getting exposed to morning sunlight for 20-30 minutes a day also serves as a good source of vitamin D.
Go for a walk
Most bone specialists and fitness trainers suggest walking or jogging for 20-30 minutes a day. If walking daily is not possible for someone with a tight schedule, 3 to 4 times a week is considered sufficient.
Take stairs instead of elevators
Unless one has a serious health condition like arthritis or any cardiac disease, taking stairs instead of elevators is the best option. Doing jumping exercises and bench steps also strengthens the bones and joints.
Practice resistance or strength training
In the gym, practicing pushing, pulling, and lifting weights at least 2 to 3 times a week promotes overall bone health.
Give up smoking
Smoking is one of the high-risk factors for loss of bone. Smokers show poorer body balance in comparison to non-smokers, which increases the risk of falling and bone fractures.
Avoid excessive alcohol intake
When one consumes alcohol regularly, it intervenes with the body’s capability to regulate and absorb Vitamin D, calcium and several hormones, increasing the risk of bone fracture and bone density loss.
In a Nutshell
Maintaining bone health ensures stronger bones and joints that ultimately promotes overall health. Some of the main tips for improved bone and joint strength include consumption of Calcium-rich foods, decent Vitamin D intake, quitting smoking, reducing alcohol use, and doing strengthening exercises.
Let’s priorities bone health this National Bone and Joint Day – August 4, 2021!