Bone health should never be ignored, no matter your age, you are always at risk of developing poor bone health, and although weak bones occur with age, bone care never costs much from an early age. To improve bone health, according to the "Times of India" website.
Bones usually weaken after 40 years of age and then the decay process accelerates faster, as low estrogen level, low physical activity, low calcium in the diet, tobacco consumption and smoking lead to a decline in bone mass.
Hormones also affect bone health, as too much thyroid hormone can cause bone loss.
In women, bone loss increases dramatically at menopause due to low estrogen levels and the prolonged absence of menstruation (amenorrhea) before menopause increases the risk of osteoporosis.
In men, low testosterone levels can cause a loss of bone mass.
A good diet, adequate physical activity and regular check-ups are just a few things that should be adopted to improve bone health, and there are many other ways to improve the general condition of the bones.
Calcium and Vitamin D
In order to keep your bones healthy and strong, be sure to take in the recommended daily amount of calcium and vitamin D. The recommended amount is the amount your body needs to absorb.
Use of natural resources
Apart from supplements, be sure to include calcium in your diet from natural foods like yogurt, soybeans, fatty fish and milk rich in calcium.
As for Vitamin D, an individual can be exposed to sunlight as much as possible. Make sure to take a walk in the sun at least once a day.
Physical activity
Never stop doing physical activity if you can, register yourself in the gym, and if not, make the most of the chores Many activities can be done indoors.
It is always advisable to contact your doctor before planning an intense exercise. Your doctor can direct you if you need to do intense physical activity or take it slowly depending on the condition of your bones.
Say no to caffeine
Caffeine is bad for bone health, according to a research study, dietary caffeine sharply increases the loss of calcium in the urine.
Caffeine is a particular problem when a woman does not get enough calcium each day to begin with, as she may lose about 6 mg of calcium for every 100 mg of caffeine consumed. Coffee is a major source of caffeine. For example, a cup of coffee can provide 320 milligrams of caffeine. Highly caffeinated soft drinks can have up to 80 milligrams per can or more.
Although tea also contains caffeine, studies show that it does not harm, and may help, bone density in older women, regardless of whether they add milk to the drink. Researchers believe that the tea contains plant compounds that protect the bones, according to a WebMD report.
Avoid salt
Experts say that excessive salt intake weakens bones and leads to osteoporosis. Experts have also linked high blood pressure to bone loss due to salt.
Salt is a key factor in controlling the amount of calcium in the urine that is lost from the bones. Because calcium is important for bone strength, too much salt can lead to weak bones and thus osteoporosis.
High blood pressure caused by a high-salt diet can also increase the risk of osteoporosis by increasing the rate at which calcium is lost from the bones.
Stay away from smoking
Smoking is known to cause a loss of bone mass. Nicotine interferes with the regular bone renewal process which when lasted for a longer period increases the risk of osteoporosis.
Many experts have also linked smoking to increased chances of bone fractures. Additionally, because of smoking and its harmful effect on bone health, it becomes more difficult for the bones to heal from injury as well.
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