John was 30 when he first experienced a terrible ache in his left arm. He ignored it for a few days and used several pain reliving ointments but got no respite. After a few days, he finally decided to go to the doctor to get some relief. To his surprise, he was told that his bone density was very low and that’s the reason behind this pain. He was suggested to do a few things to improve his bone density and strengthen his bones.
Hi, this blog will discuss why bone health matters a lot and how to make your bones strong, so keep reading until the end.
Healthy bones provide a strong foundation, allow mobility, and protect from injury. Bones also store calcium that supports numerous organs in our body.
Bones contain 99% of the calcium of your body. Vitamin D is required in proper quantity for proper absorption of Calcium from the food.
Factors that can affect bone health
Genetics
Genetics could be a possible reason for weak bones or bad bones. For instance, if anyone in your family (like your father or mother) has weak bones or structure, then there are chances that you will have it too.
Smoking
Studies suggested that smoking can lower bone mass, make bones weak, and may increase the risk of fracture. Not only that, but if you ever hurt your bone, smoking will make recovery slow.
Alcohol Consumption
Regular Alcohol consumption can disturb the body’s ability to absorb calcium, which is a substantial reason for bone density loss.
Age-related
The strength of Bones can decrease with age. After Menopause, it is advisable to take care of bones properly. Not only adults but children can also have bone issues because they need more nutrients for proper bone mass.
Caffeine
Caffeine and fizzy drinks reduce bone mass and should be taken in a moderation. Caffeine can lead to excessive loss of calcium through urine, which can affect bone health.
Diet
Your diet also plays a major role in bone health. If your diet contains too much sodium and very less of everything else like calcium, vitamin D, zinc, etc., then your bones will become fragile.
1000 mg Calcium is needed per day until the age of 50. Above 50- 1200 mg. And for vitamin D day around 600 IU up to age 70 and 800 IU above 70.
Physical activity
Another reason why you should be adding physical activity to your routine is for your bones. Just like physical activity makes muscles stronger, it is true for bones as well. Regular exercise (along with a good diet) can help in building bone mass. Regular exercise also helps you strengthen your joints, and you can avoid Arthritis through that.
For healthy bones, you need to choose what activity you want to do. Although training with weights and activities like jumping, running, climbing, and swimming is good for bones, it is recommended to find what suits you and what activity will be good for you.
Make sure you don’t go intense and perform exercises under supervision.
A healthy lifestyle can also prevent Osteoporosis.
Osteoporosis is a bone disease in which bone mineral density & bone mass decreases. It can occur in men, women and even children. Osteoporosis can lead to a decrease in bone strength and increases the chances of fracture.
Is bone cracking/popping safe?
There’s no proper research on if bone cracking/popping is safe or even needed. It is better, to avoid cracking bones after a long day or an intense workout. If you feel the need to relieve tension from the bones, consult a professional chiropractor or orthopedic.
>Please note- This blog is for information purposes only, I suggest you visit a doctor to know more about your bone health<
See you in the comments section.
Shine because it’s Christmas time. Merry Christmas
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