bones health is Vital. Healthy bones & joints are really very important. it helps protect your organs, bring structure to your body & store calcium.
Here is the fact: Most of the bone density & bone growth occurs in childhood & adolescence. By 18, girls reach their maximum bone density and for boys this occurs by the age 20. As you age, your bones lose its density and become thinner and ultimately become more prone to fractures and injuries.
What are the causes of low bone density:
- Physical Inactivity
- Poor Calcium level in the body
- Poor Diet
- Hormonal Imbalance
- Smoking & Alcohol Usage
Bones health can be maintained if the following tips are incorporated into your life:
Incorporate Calcium into daily diet for bones health
Calcium is the most essential mineral in the body. It helps to make the bones and keep them healthy. Adults need 600 mg of calcium per day. The body gets Calcium through the food you eat. If you don’t get enough calcium through your diet or if the body does not absorb enough calcium then the bones can get weak. Following a diet that provides an optimal amount of Calcium with Vitamin D and protein is very essential for bone health. It will ensure that the body has enough of the minerals that are really important for bone health.
Get Moving for bones health
To maintain bone health, including strength training into your daily routine is really very important. The strength training includes weight-bearing exercises such as climbing stairs, walking and working with resistance bands or weights.
Avoid Smoking & Alcohol Consumption for bones health
Use of tobacco and alcohol consumption has been associated with the loss of bone density. It also can decrease the blood supply to the bone.
Avoid Low-Calorie Diet
Dropping Calories too much is really a bad idea. Lowering calories can slow down the metabolism and can result in loss of muscle mass. And It can also be harmful to bone health.
Supplement when needed
The fact is that we lose bones as we age which can lead to health issues such as osteoporosis. Osteoporosis is a condition where the bones become too thin that they break. It is very much crucial to take care of your bones as you age. As we tend not to eat a variety of foods everyday supplements are a good way to take care of your bones. Supplements such as Calcium, Vitamin D, Curcumin are some of the good choices.
The Bottom Line:
Bone health is something many of us neglect many times. But then it is really important to take care of your bones and provide it with a good amount of calcium, Vitamin D and all the other essential nutrients. To get more guided approach you can consult our expert!