Maintaining excellent bone health is vital for overall wellness and a high quality of life. Throughout our lives, our bones continuously remodel, with new bone formation and old bone breakdown happening consistently. While it's crucial to build strong bones during childhood and adolescence, prioritising bone health in adulthood is equally significant. Diet, physical activity, and lifestyle choices play pivotal roles in influencing bone health.
Importance of bone health
Bones serve critical roles in providing structure, protecting organs, anchoring muscles, and storing calcium. Peak bone mass is typically achieved around age 30, after which bone remodeling continues, albeit with a slightly higher rate of bone loss than formation. The level of bone mass attained by age 30 can significantly impact the risk of developing osteoporosis later in life. This painful condition, characterised by weak and brittle bones, is more likely to occur if peak bone mass is insufficient.
Factors impacting bone health
Calcium intake: A diet lacking in calcium can lead to reduced bone density and increased risk of fractures.
Physical activity: Regular physical activity supports bone health, while sedentary lifestyles increase the risk of osteoporosis.
Tobacco and alcohol use: Both tobacco consumption and excessive alcohol intake can weaken bones.
Sex, weight and age: Women are at a greater risk due to lower bone tissue density, and factors like being thin or having a small frame can also elevate risk. Bone density naturally decreases with age.
Race and family history: Individuals of white or Asian descent, as well as those with a family history of osteoporosis, face an increased risk.
Hormones: Estrogen levels in women, and testosterone in men, play crucial roles in bone health.
Eating disorders and medical conditions: Severe food restriction, being underweight, and certain medical conditions can impact bone health.
Medications: Long-term use of specific medications, such as corticosteroids, can be detrimental to bones.
How to make bones strong naturally
Include vegetables in your diet: Vegetables, especially those high in vitamin C, support bone formation and density. High intake of green and yellow vegetables is associated with improved bone mineralisation. Also, regular consumption of vegetables like onions and broccoli can decrease the risk of osteoporosis.
Engage in strength training and weight-bearing exercises: Weight-bearing and high-impact exercises stimulate new bone formation. Studies indicate these exercises enhance bone density and strength in both children and older adults. Strength training is beneficial for muscle mass and can help prevent bone loss.
Ensure adequate protein consumption: Protein constitutes roughly 50 percent of bone composition. Low protein intake might reduce calcium absorption, affecting bone formation. Studies suggest that higher protein intake is linked to better bone density, particularly in older women.
Maintain sufficient calcium intake: Calcium is a vital mineral for bone health. Dairy products, leafy greens, and fortified foods are excellent calcium sources. Supplements can be beneficial if dietary calcium intake is insufficient.
Get adequate Vitamin D: This vitamin is essential for calcium absorption and bone health. Sources of vitamin D include sun exposure, fatty fish, and fortified foods. You can take supplements, too.
Maintain a healthy weight: Being underweight increases the risk of bone loss and fractures. Excess weight can strain bones, while maintaining a healthy weight range is protective.
Avoid smoking and excessive alcohol consumption: Tobacco use weakens bones, and excessive alcohol consumption can disrupt bone remodeling. Quitting smoking and limiting alcohol intake are crucial for optimal bone health.
Include magnesium and other essential nutrients in your diet: Magnesium, vitamin K, phosphorus, and other nutrients are vital for bone health. Foods such as nuts, seeds, whole grains, and leafy greens are good sources of these nutrients.
Limit caffeine and soda intake: Excessive consumption of caffeine and soda may hinder calcium absorption. Moderation is key to minimising their impact on bone health.
Monitor your bone health regularly: Bone density tests can assess bone health and detect potential issues early. Consult a healthcare provider to determine when to begin osteoporosis screenings.
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