• 06 February, 2025
• By Admin

Introduction

Bone health issues like osteoporosis impact more than 200 people globally leading to millions of fractures annually. You must know that bone health is really important not only in old age but throughout your life. Your bones support you, protect your organs, anchor your muscles and store calcium. The strong bones are very important for an active healthy lifestyle and taking proactive steps to build and maintain bone health can have lifelong benefits undoubtedly.

Understanding your bones

Bones are way more than just a rigid framework; they are actually living tissues that constantly remodel and repair themselves. You need to know that the process is known as bone remodeling which includes the breakdown of old bone and the formation of new bone. Several factors influence your bone health like your diet, exercise genetics and certain medications. A balanced diet rich in calcium and vitamin D, regular weight bearing and muscle strengthening exercises and genetic predispositions play a very important role in your bone health. Understanding these factors can help you make the right choice to maintain and improve your bone health.

Diet choices for strong bones

• Calcium is a very important mineral for your bone health making up a major part of your bone structure. It's important for you to maintain bone mineral density and strength. You need at least 1000 to 1200 milligrams of calcium per day depending on your age and gender. Some of the most common calcium rich foods include dairy products, leafy green vegetables and fortified foods. Calcium supplements can be considered if you find it challenging to meet your calcium needs through diet alone.
• Vitamin D plays a very important role in bone health by aiding calcium absorption in the gut ensuring that enough calcium is available for your bone formation. It also promotes bone growth and remodeling. The body can produce vitamin D when you are exposed to sunlight but this can be insufficient especially in areas with limited sun exposure or during winter months
• A balanced diet rich in a variety of nutrients is important for overall bone health. Along with calcium and vitamin D other nutrients including magnesium phosphorus and vitamin K play a very important role in your bone metabolism. Fruits, vegetables , whole grains, nuts and seeds provide the essential nutrients.

Move your body strengthen your bones

• Weight bearing exercises are activities that force you to work against gravity stimulating bone growth and density. These exercises include walking, running , dancing and climbing stairs. When you engage in weight bearing exercises your bones and muscles work against gravity which help you build and maintain bone density. Popular participation in the activities is important for developing strong bones and even preventing bone loss.
• The strength training exercises like lifting weights or using resistance bands help build muscle mass which in turn supports and even protects your bones. When your muscles pull on the bones during exercise it stimulates the bone cells to produce more bone tissue. It basically increases your bone strength.

Above all you need to know that building and maintaining strong bones is a lifelong commitment that requires attention to diet exercise and lifestyle habits. Experts at UniQ Pathlab can help you with the right bone check up.