Bones are extremely crucial to human existence. It is in charge of giving the body structure, protecting organs, securing muscles, and storing calcium. As bone density varies over time, it is essential to maintain it. This process includes practically all of the stages of the human life cycle, including early adulthood, middle age, and elder years. Bones are constantly being formed and broken, which results in a continuous change in the density and structure of the bone. By the age of 30, a person’s bone mass has developed to its maximal level (maximum). The process of rebuilding the bone begins after the age of 30, however at this point the bone stops growing mass and begins to lose it. The bone aids in storing vital nutrients and minerals during this time and keeps your body strong. Hence, as a result, it’s crucial to preserve bone health and take care of weak bones.
While it’s crucial to develop strong and healthy bones during childhood and adolescence, here are the guidelines you can follow as an adult to maintain bone health.
Reduce Sugar Consumption
We can’t deny with the fact that desserts have spoiled our craving habits from childhood to old age. We all love sugar. But human sugar consumption is directly linked to a drop in vitamin D levels. Sugar is a substance that affects bone health and is intended to produce glucose. This action then raises the oxygen content of cells, which causes the glucose to only partially oxidise. As a result, the body begins to produce acid, and as only calcium can neutralise your blood’s acidity, it automatically responds by drawing calcium from your bones. Therefore, a diet high in glucose has a deleterious impact on the body’s levels of calcium and vitamin D. Furthermore, decreased bone quality and density are linked to hyperglycaemia (which is frequently caused by a diet high in sugar).
Avoid Using Drugs or Alcohol
It is important to adapt healthy lifestyle habits. Getting indulged into substance consumption will not only affect your mentally but it affects your physical fitness too. Your health could be endangered by any type of addiction. You should avoid drugs, alcohol, and tobacco. According to numerous studies, it is recommended for women who are alcoholics to just have one drink. Men, on the other hand, should limit their alcohol consumption to two drinks each day. Limiting such addiction will result in maintaining the bone health.
Enjoy the Sun
Yes, you heard it right! The most efficient way to make vitamin D is to expose your skin to UVB light from the sun. Your skin has a special type of cholesterol that is used to create vitamin D. When this chemical is exposed to UV-B sunshine, it changes into vitamin D. Spending 20 minutes outside each day is suggested to compensate for the deficit. The source that controls the body’s calcium and phosphate levels is vitamin D. Thus, these nutrients maintain the health of the muscles, bones, and teeth.
Exercise and Healthy Diet
Bringing physical fitness and training into practice is very important for the overall functioning of your body. It is found that regular strength training and exercises help promote the growth of bone and enhance the structure of existing bones. Furthermore, physical activity during the peak years of bone growth aids in the improvement of bone density. On the other hand, vegetables are a great source of fiber, vitamins, and minerals. It is one of the main sources of vitamin C, which aids in the development of bone-supporting cells. Additionally, to maintain the muscles and keep the bones healthy, protein-rich foods can be consumed alongside calcium-rich foods like milk, yoghurt, green vegetables, fish, cheese, etc.
Make a Bone Density Scan Appointment
A bone density scan, also referred to as a DEXA scan, measures the quantity of calcium and other minerals in your bones using a low-dose x-ray. This scan helps determine your bones’ “bone mass” or “bone density,” which refers to the strength and thickness of your bones. As a result, it is advised that you begin a bone health examination. If you have a family history of weak bones or low bone density, your doctor could advise you to begin bone screening at a young age.
