Bones are an important component of our body as they help us sit, stand, and move around. Having weak bones is disadvantageous for your well-being because in that case, you will be more susceptible to dangerous injury. Even a slight tear in the bones hampers one leading his life normally. In the event of a serious fracture, one can do nothing but go through long-term bed rest that can be physically and mentally painful. Therefore, it is imperative to take care of our bone mass and avoid habits that can decrease the strength of our bones. Besides, improving our bone health might be easier than you reckon. All you need to do is ensure proper exercise, a good diet, and healthy lifestyle habits.
In this blog, let us peruse a few points that suggest practical tips we can implement to ensure the great strength of our bones.
Main Tips to Use to Enhance Bone Health
Your good habits during childhood pave the way for having strong bones in your adulthood. However, you can also take a few steps during adulthood to ensure that your bones stay strong. Generally, people reach peak bone mass by the age of 30. Thus, we must inculcate good lifestyle changes before that so that we don’t develop osteoporosis.
Focus on the Amount of Calcium in the Diet
Calcium is the most significant nutrient we need to maintain optimal bone mass. Moreover, calcium also makes our muscles strong and enables the nerves to function well. It is the chief component present in our bones and is generally present in the form of calcium phosphates. Calcium is crucial for providing the necessary skeleton strength and structure. Essentially, calcium and collagen work in correlation to make our bones flexible and strong. Not only bones, but every cell present in our body requires calcium for proper functioning. Besides, if your body does not have an adequate amount of calcium, the brain automatically signals the body to draw calcium from the bones. It makes our bones weaker and decreases our metabolism.
Ensure High Intake of Vitamin D
Not only does your body need to intake calcium, but it also needs to absorb calcium, and for that, you need Vitamin D. Essentially, Vitamin D is a secosteroid hormone that immensely boosts bone mineralization and calcium absorption. Since bone mineralization is strongly associated with bone mineral density, Vitamin D naturally enhances bone strength. Working in combination, calcium and Vitamin D safeguard our body from harmful diseases such as osteoporosis. Apart from bones, Vitamin D is vital for building a strong immune system and teeth as well. It is a significant nutrient for children as the lack of it can result in issues such as rickets.
Regular Exercise:
Movement is one of the intrinsic aspects of overall fitness. Regular exercise burns fat and makes our muscles strong. Moreover, it aids in minimizing bone loss and is vital for conserving bone tissue. All these factors contribute to the lower risk of fractures in the event of a fall. However, one must be careful with vigorous exercise and heavy lifting as they can damage our bones sometimes. Primarily, you must inculcate the habit of daily walking, jogging, and climbing stairs as these exercises are crucial for optimal bone strength and low bone loss.
Minimize Drinking and Smoking:
Bad drinking habits and regular smoking not only disturb our livers and lungs but also prove to be detrimental to our bones. Besides, one must also avoid substance abuse as it hampers bone mineral density. Occasional drinking does not cause many problems, but over-drinking every day does decrease our bone strength and make us prone to fractures.
Conclusion
High bone mass indicates good bone density, which is crucial for maintaining overall bone health. If you have adequate bone mass, then it implies that your bones are strong, and you are not prone to fracture. However, negative lifestyle habits can weaken your bones and lead to dangerous complications such as osteoporosis. The tips mentioned in this blog suggest easy ways we can ensure good mineral density in our bones.
