Why does bone health matter?

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

57 responses to “Why does bone health matter?”

  1. Some interesting thoughts here. I think bone health as a focus is something we can forget about/overlook as we focus on other things. But as you say, it’s so important, particularly as we age

  2. Hi Devang,

    The post is well crafted, having keeping in the mind, informative and awareness purposes.

    Bone health is an important part of our overall health.

    Getting informed must be helpful in avoiding health challenges regarding the bones.

    How are you? I really want to hear your words.
    Your skills have improved significantly.

    Merry Christmas!โœจ

  3. A very important and relevant topic. Vitamin D3 deficiency is very common these days. Merry Christmas to you ๐ŸŽ„

  4. Really interesting post. What would you recommend for someone who has osteoporosis and wants to change their diet? Also, I have a really bad Vitamin D deficiency so I think I have to be extra careful.

    • Someone who already has osteoporosis should focus more on fruits, veggies, whole grain like millets, barley, brown rice etc.
      As it’s winter then focus on food like pearl millet (bajra), multiple grain chapati, fruits like amla, oranges, kiwi, also seasonal carrot.
      Need to limit the sugar and salt(could lower the bone mineral density) however not too much as it could cause other issues.
      And focus more on protein and calcium sources
      Some thing which we can easily include in our diet is tofu, chick peas, cashews, almonds, fox nuts(which is surprisingly a great source of calcium), etc.
      Soft drinks and hard drinks should be avoided as well, they are doing no good in a long run.
      .
      After reading this you sit 20 mins under the sun ๐Ÿ˜
      If I’m not wrong, I’ve read somewhere that you don’t get time for good sun bath. Ideally morning sun bath 9-11 is very good for health.

  5. I have a friend, now close to 70, who has had brittle bones that easily break. He has struggled with this since he was around 35. Surprisingly it was brought on my OVER exercising. He was a jogger who would push himself to do grueling daily runs, and his doctor said his current condition is due to having too high levels of lactic acid and other components that attacked his bones over the years.

    Moderation is best! Happy holidays to you and yours!

  6. Important information about bone health. I don’t think about them that much, but it’s good to know to keep our body functioning properly.

    Merry Christmas Devang! Thanks for sharing. ๐ŸŽ„๐Ÿ’ซ

    • You should have sponsored this blog
      Ghost human “bones” ๐Ÿ˜.
      Take care of your health, if you are on a healthy diet, you need not worry.
      Merry Christmas ๐ŸŽ„๐ŸŒŸ

  7. I liked the introduction the most!
    A very informative blog, Devang
    Thank you for sharing all these points.
    That skeleton santa was nice๐Ÿ˜‚
    Merry Christmas, D๐Ÿ˜Š
    It’s been a while we haven’t talked, so, how are you?

  8. Thank you for bringing up such an important topic, Devang. As you might know, I have severe osteoporosis and have never healed adequately from fracturing my pelvis in six different places. It was agony, and I was on morphine for a year.

    Although no one in my family had a history of this disease, I was the only person with this. I’ve never smoked but was anorexic for quite a few years, which didn’t help. I used to drink a lot of fizzy drinks like diet coke and lemonade. Did you know that it’s mostly the phosphates in diet coke that most damage our bones? About twenty years ago, I also had a problem with alcohol. That didn’t help, either. I have been sober and haven’t touched a drink for about ten years. I’ll never go back to drinking again.

    As you know, I can’t exercise much, although I used to go to the gym regularly before my disability. I’m now on permanent medication for my osteoporosis, which is making my bones gradually get a bit stronger. I also have a good and healthy diet with plenty of the foods you mention, calcium, vitamin D and magnesium (which helps absorb calcium). I have a bone scan every three years or so. Thanks again for sharing this topic.

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