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11 Ways to Bone up on the Health of Your Skeleton!

by Christopher Chang - 22 Aug 2022, Monday 139 Views Like (0)
11 Ways to Bone up on the Health of Your Skeleton!

Not many of us give much importance to our bone health. But the truth is you will need good diet and regular exercise for healthy bones. Our bones experience their second "growth spurt" throughout adolescence. However, our bones undergo a lifelong process known as "remodelling" or "bone metabolism," in which our bone cells dissect mature bone, remove it, and then rebuild it. Because of this, bones can mend after breaking. If you have any issues with your bone, one of the most trusted places to get it checked is at the Dural medical centre

That being said, here are some facts you should know about your bone health - 

Humans reach peak bone mass between 25-30 years of age

This normally happens a few years after we achieve our adult height, and it usually happens to women a little sooner than to males. Your diet and level of physical activity both have a significant impact on it. Actually, as we reach this stage, we lose more bone than we gain. This makes it even more important to be aware of the activities that support strong, healthy bones.

Osteoporosis and osteopenia increase the risk of bone fractures

There is a 20% increase in the risk of fractures and a 3% increase in the risk of hip fractures because both of these disorders are the outcome of clinically low bone density. People with low bone density are more susceptible to breaking a bone from even a little fall or accident.

Exercise and diet can help our bodies increase bone mass 

A weight-bearing exercise programme and a calcium-rich diet can boost your bone mass even as you get older, according to recent studies. In fact, the "building blocks" for new bone mass are found in a diet high in fruits, vegetables, lean protein, and nuts. Some hormone treatments, such as female oestrogen replacement, can aid in the preservation and development of bone mass.

Calcium is the most abundant mineral in our bones

When it comes to preserving or boosting bone mineral density, this mineral is absolutely necessary. This is why elders always forced us to drink milk which gives calcium that helps to strengthen and build our bones. In actuality, your bones contain roughly 99% of the calcium in your body.

Calcium is also found in leafy greens and nuts

The best sources of calcium are cow's milk and yoghurt, but you can increase your intake by eating leafy greens like broccoli and bok choy, nuts like walnuts, and even tempeh. You can make your smoothie in the morning with calcium-fortified plant milks and your sandwiches for lunch with tinned fish like sardines that have edible bones.

Weight-bearing and resistance training are key for bone mineral density

To benefit your bones from weight-bearing activities, you don't have to use the biggest weights in your gym. The foundation of resistance training is applying a "load pressure" on your bones at a level you can handle. Positive improvements in bone mass are stimulated by your body's response, and gradually, as your strength grows, so do your reps!

Taking vitamin D daily helps improve bone mass

Vitamin D is essential for healthy "bone turnover," which aids in preserving your bone mass, since it facilitates your body's absorption of calcium. Vitamin D can be obtained through sun exposure as well as fish and dairy products. 

Collagen forms a large percentage of our bone mass

In addition to your muscles, tendons, cartilage, and bones, collagen may be found in your skin and helps maintain it youthful and plump. In fact, it's the kind of protein that's most prevalent in our body tissues. Our bodies naturally produce collagen by fusing the vitamins, minerals, and protein components we consume. So, this is yet another excellent reason to maintain a healthy, balanced diet.

Muscle weakness and low bone density can cause bone fractures

In spite of the fact that falls are the most frequent outcome of weakened muscles and low bone density, fractures can be brought on by virtually any unexpected trauma to the bones. The answer? Through the foods you eat and the frequent exercise you perform, you can keep your bones strong and healthy. All ages and levels of fitness are affected by this.

Swimming and aqua aerobics have the least positive impact on bone mass

Because being in the water lessens the pressure on your body, your regular aqua aerobics session may be fantastic for your cardio fitness but not so good for the strength of your bones. The impact required for any increases in bone density is removed by the weightlessness you feel in the water.

Balance exercises like yoga can help prevent fractures from falls

Your chance of falling and possibly breaking an arm or leg decreases if you have excellent balance. This becomes more crucial as we get older. Additionally, being stronger enables us to withstand outside forces that may otherwise push us off balance. Try adding some of the balancing movements from yoga and tai chi to your fitness routine.