Why is bone health important?
Your bones are continuously changing. As new bone is being made, old bones are being broken down. When you’re young, new bones grow faster and your bone mass increases. You reach your peak bone mass around 30, after which, bone remodeling continues. You begin to lose slightly more bone mass than you gain. Bones are also important because they provide structure to the body; they protect your organics and anchor muscles. They store calcium.
What can I do to improve my bone strength?
The best thing to do to prevent bone thinning, especially in your peak years, is to get enough calcium and vitamin D, as well as bone-strengthening exercises.
If you have passed your peak years, there are still lifestyle changes that you can practice to improve your bone strength. They include:
Manage your diet. Eat foods with enough calcium and vitamin D including orange juice, tuna, sardines, low-fat milk, low-fat yogurt, cooked vegetables, okra, sweet potatoes, plantains, tomatoes, bananas. A diet low in both contributes to diminishing bone density, early bone loss and an increased risk of fractures. Foods rich in minerals are also vital for bone health, such as magnesium and phosphorus. Also note that drinking more than three cups of coffee counteracts calcium absorption and can cause bone loss.
Regular weight-bearing exercises such as walking, jogging, light aerobics and dancing can help protect your bones and work against gravity, which strengthens the bones. Strength training is also crucial to bone health. Most patients with osteoporosis – bone thinning – tend to be physically inactive.
Quit smoking. Research has shown that tobacco contributes to diminishing bone density and weak bones. It is also toxic to bone.
Limit alcohol intake cause it also decreases bone mass and increases the risk of osteoporosis.
Gender Now, this is a very important one. Women should take bone health very seriously because we are at greater risk of osteoporosis than men. Why? We have less bone tissue than men. Bone thinning increases dramatically after menopause because of the falling levels of estrogen. Therefore, taking care of yourself is very important.
Certain medications There are certain medications such as corticosteroid and cancer treatment medications that increase the risk of osteoporosis. It is important to develop a prevention strategy with your doctor against risk factors such as this.
Folasade Alli
Folasade Alli, Consultant Cardiologist at Lagos Executive Cardiovascular Clinic
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