Composition
An adult human body has 206 bones. These bones are the storehouse for many vital minerals. About 99% of our body has calcium, and 85% phosphorus is present in our bones. Other minerals like magnesium, copper, iron, boron, zinc, and potassium are also present in lesser amounts.
What are the common diseases we might face with age?
Bone care is very crucial for our body. Bone formation takes place for the first three decades of our life, and around the age of 30, it attains its peak bone mass. But after the age of thirty, the bone formation slows down. More bone cells are damaged than recovered. So, it is vital to take proper care of our bones from a young age.
Some of the bone diseases found in young individuals are Brittle bone diseases, vitamin D disorder, rickets, juvenile osteoporosis. Older people are more likely to suffer from Osteoporosis, Osteopetrosis, Paget's diseases, Osteoarthritis, or Rheumatoid arthritis, etc.
How can you keep your bones strong?
There is no perfect time to start taking care of your bones, right now is the best time. If you are searching for guidelines to keep your bones healthy and strong, then you are at the right place.
Here are some guidelines to be followed to take good care of your bones.
Eat Calcium-rich food: Choose calcium-rich food as bones are composed of calcium. Dairy products like milk, curd, yoghurt, paneer, cheese, and so on. Fortified soy, almond and rice milk, green leafy vegetables like spinach, okra, curly kale. Fortified orange juice, canned pink salmon with bone, and beans are foods rich in calcium.
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Vitamin D supplement: Red meat, oily fish like sardines, salmon fish, mackerel etc., liver, cow milk, orange juice, banana, egg yolk, margarine, and some fortified vegetables like mushrooms are a good source of vitamin D. Canadian food guide suggests that everyone above two years should have 500ml of milk daily to maintain vitamin D in the body. For those above 50 years, take vitamin D supplements after consulting a doctor. Spending 10-15 minutes in the sun also boosts natural vitamin D synthesis.
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Vitamin K: Vitamin K helps new cells grow in the bone, increasing bone density and reducing calcium excretion from the body. The green leafy vegetables rich in vitamin K include spinach, kale, green leaf lettuce, and parsley. Other sources are broccoli, cauliflower, cabbage, fish, liver, meat, cereals, and fruits like kiwi, avocado, blackberries, and tomatoes.
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Watch your Potassium level: Potassium neutralizes body acids, helping reduce calcium excretion. Foods containing potassium include avocado, broccoli, dried fruit, potatoes, winter squash, bananas, and spinach.
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Reduce caffeine consumption: Too much caffeine can reduce calcium absorption. Adults should limit to 2-3 cups of coffee daily. If you're a caffeine lover, increase your calcium intake.
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Regular exercise: Regular exercise helps maintain bone health. Recommended activities include jogging, hiking, running, jumping, stretching exercises, dancing, and aerobics.
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Quitting smoking is better: Smoking accelerates bone decomposition, leading to faster bone loss and a higher risk of fractures. It also hinders calcium absorption, so quitting is advisable.
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Limit alcohol intake: Excessive alcohol consumption can lead to rapid bone loss. For adults, it should be limited to 2-3 drinks per day.
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Know your family history: If close relatives have osteoporosis at a young age, consult a doctor for necessary treatment.
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Avoid highly processed food: Processing often removes the nutritional value of food, so it’s best to limit these in your diet.
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Check on your hormone levels: Hormones play a significant role in bone health. Excessive thyroid levels may lead to bone loss, and in women, low estrogen levels post-menopause can cause osteoporosis.
Intake more vitamin and mineral-rich food, take a proper amount of calcium, exercise regularly and avoid smoking and drinking. Do ensure to follow the simple guidelines mentioned so that your bones remain strong and healthy as you age. Create a routine and stick to it.
