5 Best
ways to maintain and enhance bone health and avoid bone deterioration.
Bones are living tissues and the living tissue in bones
reacts to its surroundings. They respond to their environment. They possess bone marrow, blood vessels, and nerves.
Bones
are always tearing down and rebuilding themselves in a process known as remodeling. This process is crucial for creating
blood cells where bones constantly break down and rebuild themselves.
There is an increased risk of developing bone disorders like osteoporosis with the age, especially in mothers of all ages. The strategy should be not to let it happen in the first place, as if the bone deterioration start it may not reverse. Frequent use of fizzy drinks has a tremendous negative impact on bones which we don’t generally realize and is being a major cause of bone deterioration.
How bone health is improved?
1. By giving up the sedentary lifestyle and by becoming more active, bone health can be improved. A bone will thicken and become stronger as greater physical demands are placed on it. A recent study conducted, describes, that the more we put stress on our body, the stronger it gets. Being inactive leads to losing bone mass and as a result, bones become more brittle if there is less and less physical effort placed on them. Therefore, stressing bones makes them survive longer.
As everyone knows that the key to muscle building is to put
stress on it, this rule applies to your whole body system.
Exercises that involve weight bearing, such as resistance
training, are advantageous, as are running and walking as well as sports like
tennis and basketball, both of which need you to make your joints move in all
possible directions.
It's a well-known fact that with age absorption of calcium and repair of bone tissue are reduced. But you may have seen older people with injuries. when the body demands, it fully focuses on the repair under stress situations. and they heal.
2. getting plenty of calcium in your diet is the second important factor. As mentioned earlier, bones undergo remodeling, which means that new bone is developing and old bone is being reabsorbed. An essential component of this process is calcium. . Calcium is also required for blood clotting and muscle contraction. When you don't eat enough calcium from food, your bones act as a storage facility for the mineral. To raise the quantity in your bloodstream, it can be removed from your bones.
Taking in more calcium than your body requires will make it
stores for later usage, it can be stored in the bones. Consuming calcium is
crucial. One thousand milligrams of calcium each day is advised.
Cow milk products and small fish with bones like salmon,
kale, broccoli, edamame, oranges, tofu, almonds, and orange juice are among the
foods high in calcium.
3.
Avoid
acidic fizzy drinks
Fizzy drinks especially those containing phosphoric
acid release phosphate into our bloodstream. The blood requires a balanced
amount of calcium and phosphate ions inside. To balance out the elevated levels
of phosphate calcium from the bones has to release. That causes weakness in
bones.
4.
Get adequate
vitamin D in your diet
Bone health depends on vitamin D since it aids calcium absorption. A daily intake of 600IU of vitamin D is advised. Sunlight
exposure can naturally produce vitamin D. The body has vitamin D from cholesterol from exposure to UV radiation. Among the foods high in
vitamin D include salmon, tuna, mushroom, and almond milk.
5.
Maintaining a healthy weight
Dairy products, a variety of cereals and oats, orange
juice, and soy milk. Maintain a healthy weight. Being overweight increases the
risk of putting more stress on bones and joints. This can cause them to
deteriorate and fracture. Having a low body mass index is damaging as well. Most
underweight individuals have much-decreased bone density, which makes bones
more brittle and raises the risk of breakage.
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