Your bones are continuously changing. It means while your old bones are broken down, new bones are being made. At a younger age, this process happens at a faster rate, increasing bone mass. By the time you reach 30 years of age, peak bone mass is achieved. Thereafter, you tend to lose more bone mass than you gain.
Weak bone conditions like osteoporosis depend on the bone mass attained in the first 30 years of your life and how rapidly that bone mass is lost after that. Thus, if you have a higher peak bone mass, you are less likely to develop weak bones. Weak bones can lead to joint and back pain, sprains and even fractures due to low impacts.
Follow these simple tips to stay away from bone diseases.
1. Take A Calcium-Rich Diet
Calcium is significant for healthy bones. As discussed, your bones are in a continuous process of breakdown and formation, so it becomes important to consume calcium-rich foods for bone strength and structure.
Also Read: 6 Foods To Avoid For Healthy Bones
The recommended dietary allowance of calcium for adults ages 19 to 50 is 1000 mg per day. This recommendation is the same for men lying in the age group of 51 to 70. However, for women aged 51 and above it increases to 1200 mg of calcium per day.
Dairy products are good sources of calcium. You can also include almonds, broccoli, and soy products in your diet. However, if you face trouble getting calcium through diet, consult your doctor for help.
2. Have Vitamin D
Vitamin D is as important as calcium. Even if you have the right amount of calcium, your body cannot absorb it without the help of vitamin D. Research has shown that people who don't get enough vitamin D, especially children and adults, tend to have lower bone density and are more susceptible to bone loss.
Being in the sun is a great way to be able to absorb vitamin D efficiently. But additionally, you can also have oily fish, mushrooms, eggs, milk, and cereals.
Also Read: The Best Ways to Increase Bone Density
3. Perform Weight-Bearing Exercises
Weight-bearing exercises significantly promote the formation of new bones. These exercises include walking and jogging. You can even supplement this by climbing stairs. Exercises like these can help strengthen bones.
4. Include Protein In Your Diet
Roughly 50% of the volume of your bones is made of protein. Thus, it becomes important that you include protein in your diet. According to research, taking lower protein intake can decrease calcium absorption and may also affect the process of bone formation and breakdown. However, this does not mean you should over-consume protein. Having a very high-protein diet may have different sets of problems. So having a balanced diet, which is neither very high nor very low in protein is recommended.
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