Regular exercise is good for your bone health and fortified, also recognized as good for the heart and muscles.
Healthy and strong bones will lead to an increase in bone density. Will protect the individual from the risk of fractures, from falling, and osteoporosis in old age means above 45 years. Women above 45 years and in menopause are likely to suffer more from osteoporosis.
By Mahmood Hussain, Sunday 26th September 2021, the article is written for www.babyfirst.com.pk BABY FIRST PAKISTAN and on Facebook.babyfirstPakistan, and other social media such as LinkedIn, Twitter, and so on. Writer Mahmood Hussain is from Karachi, Pakistan. Currently, I am in New Haven, Connecticut, USA. Staying with my son and his family. They are associated with YALE University.
Below are the tips on how to keep healthy bones that we think are proposed by Mayo Clinic. For it, we have to:
⦁ Keep watch on the diet, which should be healthy and nutritious.
⦁ Regular physical activity, minimum five times a week for 30 to 40 minutes each day.
⦁ Lifestyle adaptation will increase our bone mass.
Strong and tough bones will help to increase bone density. Ultimately this will protect us against osteoporosis.
Caring and protecting our bones need a disciplined approach. Healthy bones lead to a better, more enjoyable life.
It is vital to develop strong bone structure during early childhood and adolescence, which will help lead a better life as we age.
Bones perform many functions in our body, such as it provides body structure, securing muscle, and protecting organs of our body. It also stores calcium.
We have to understand the importance of bone lead health in our life.
Our bones are constantly changing, forming new bones, and old ones are broken ones. During young age, our body makes new bones faster than they die. This way increases bone mass. This phase usually will last till the age of 30 years. After this phase of life, bone remodeling continues, which means we lose more bone mass as compare to we gain
We have to understand how much individuals are prone to develop osteoporosis at later ages, especially among women. In osteoporosis, bone gets weaker and brittle.
It is subject to how much bone mass an individual attains by the age of 30 years. Secondly, how swiftly we lose bone mass after the age of 30 years. The higher the peak mass which means more bone in the bank and fewer chances of osteoporosis.
The various factor which affects the bone health. Below are listed these factors:
⦁ How much is the daily intake of calcium in the diet? If the diet is low in calcium will diminish bone density. At an early age, bone loss will likely increase the chance of fracture.
⦁ Perform physical activity in routine life. Physically active people have fewer chances of fractures and are likely to delay osteoporosis. Among the physically inactive individual, the risk is higher.
⦁ Avoid tobacco, is suggested to stop smoking immediately. The same applies to alcohol. Also advised by researchers, the bone gets weaker if you are a regular smoker, also use on common consuming alcohol.
⦁ Women are likely to have more risk of osteoporosis. They have less bone tissue as compared to men.
⦁ Bones may get weaker and thinner as age progress, and individual get old.
⦁ If you are of white or Asian origin, you are more prone to osteoporosis
⦁ If the parent or sibling has osteoporosis, likely more chance and risk. Will be more prone to it if it persists and have a family history of fractures.
⦁ An increase in thyroid hormone can cause bone loss. Within women, bone loss is evident in the period of menopause. There is a drop in the estrogen level, which may increase the risk of osteoporosis.
⦁ In males, low testosterone levels may result in loss of bone mass.
⦁ Dietary habits are essential if suffering from an eating disorder and any other conditions. If strictly restricting the food intake and child is underweight, which is leading towards malnourished and underweight. It weakens bone in both genders.
⦁ We need to work on the absorption of calcium. Maintain the daily intake of calcium for healthy bone and the right level of vitamin D.
Mahmood Hussain writes this article for the Baby First website, Facebook, Linkedin, Twitter, and other social and digital media