Home  /  Fitness   /  Know secret for healthy bones

Know secret for healthy bones

Bones play vital roles in human body — providing structure, protecting organs, anchoring muscles and storing calcium.

While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too

Know Why is bone health important?

Your bones are continuously changing — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.

After age of 30 we should consider a calcium rich diet that will fullfil our calcium deficiency in our body . According to reasearch we require 1300 mg of calcium daily in our diet plan to overcome loose of bones . Now will discuss what effects our bones density.

What affects bone health

A number of factors can affect bone health. For example:

  • The amount of calcium in your diet. A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures.
  • Physical activity. People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts.
  • Tobacco and alcohol use. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than one alcoholic drink a day for women or two alcoholic drinks a day for men may increase the risk of osteoporosis.
  • Age. Your bones become thinner and weaker as you age.
  • Eating disorders and other conditions. Severely restricting food intake and being underweight weakens bone in both men and women. In addition, weight-loss surgery and conditions such as celiac disease can affect your body’s ability to absorb calcium.

How to maintaing healthy bones 

  • Exercise Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help build strong bones and slow bone loss. Resistance training exercises, such as using weight machines, free weights, or your own body weight, can also help strengthen bones. Balance training, such as walking on an unstable surface, can help improve balance and prevent falls.

 

  • Eat a healthy diet A balanced diet can help prevent osteoporosis and other serious health conditions. Good sources of calcium include:

 

  • Dairy products, such as milk, cheese, and yogurt

 

  • Green leafy vegetables, such as broccoli, cabbage, and okra

 

  • Get enough vitamin D Your body needs vitamin D to absorb calcium. Good sources of vitamin D
Conclusion:
For proper body development one require strong & Healthy bones because