Build Healthy & Strong Bones

by | May 6, 2016

Bones are quite literally the support system of the body, so it’s super important to keep them strong and healthy. Bones are continuously being broken down and rebuilt in tiny amounts. Before about age 30, when bones typically reach peak bone mass (which varies from person to person), the body is creating new bone faster, but after age 30, the bone building balance naturally shifts and more bone is lost than gained.

A number of factors can affect bone health.
Low Calcium consumption – 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 – Too much alcohol can damage your bones. It can also put you at risk of falling and breaking a bone. Men and women who smoke have weaker bones. Women who smoke after menopause have an even higher chance of fractures.
Gender – Women have less bone tissue than men So women are at greater risk of osteoporosis.
Size – You are also at risk if you are very thin or have a small body frame because you might have less bone mass to draw from as you age.
Age – As you age, your body may reabsorb calcium and phosphate from your bones instead of keeping these minerals in your bones. This makes your bones weaker.
Family history – Having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.
Hormone levels -Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged absence of menstruation (amenorrhea) before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
Eating disorders and other conditions – People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery, weight-loss surgery and conditions such as Crohn’s disease, celiac disease and Cushing’s disease can affect your body’s ability to absorb calcium.

How Can Bone Loss Be Prevented?

Eat a Diet High in Calcium – When most people think bones, they think calcium. This mineral is essential for the proper development of teeth and bones.
Good sources of calcium include dairy products, almonds, broccoli, kale, and canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
Don’t forget the vitamin D – Your body needs vitamin D to absorb calcium. When not enough calcium is absorbed from foods, the body has to take calcium from the bones, causing bone loss and leading to weaker bones.
Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, and fortified milk. Sunlight also contributes to the body’s production of vitamin D

Exercise – Regular exercise is key to keep a number of health issues at bay, and bone health is no exception. In fact, living a sedentary lifestyle is considered a risk factor for osteoporosis.
The best exercise to prevent bone loss is weight-bearing exercise that works against gravity. These kinds of exercises include walking, hiking, jogging, climbing stairs, playing tennis, and dancing.
Quit Smoking – Smoking is bad for the bones as well as for the heart and the lungs. Men and women who smoke may absorb less calcium from their diets. Less calcium from the diet means the body breaks down the bones for the calcium it needs, which leads to bone loss.
Limit Alcohol Intake – Regular consumption of 2-3 ounces of alcohol a day may be damaging to bones, even in young women and men. Heavy drinkers are more likely to have bone loss and fractures.
Consume less caffeine – Caffeine does have some health benefits, but unfortunately not for our bones. Too much of it can interfere with the body’s ability to absorb calcium. Drinking more than two cups of coffee per day accelerated bone loss in subjects who also didn’t consume enough calcium. Keep it in moderation and consume enough calcium, too.

Woman and Bone Health

Pregnancy and Bone Health
Pregnant women absorb calcium from food and supplements better than women who are not pregnant. This is especially true during the last half of pregnancy, when the baby is growing quickly and has the greatest need for calcium.
During pregnancy, women produce more estrogen, a hormone that protects bones. Any bone mass lost during pregnancy is typically restored within several months after the baby’s delivery (or several months after breastfeeding is stopped).

Breastfeeding and Bone Health
Breastfeeding also affects a mother’s bones. Studies have shown that women often lose 3 to 5 percent of their bone mass during breastfeeding. This bone loss may be caused by the growing baby’s increased need for calcium, which is drawn from the mother’s bones. Women also may lose bone mass during breastfeeding because they’re producing less estrogens, which is the hormone that protects bones. The good news is that, like bone lost during pregnancy, bone lost during breastfeeding is usually recovered within 6 months after breastfeeding ends.

bodybuilding india franchise

Bestsellers

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Walk & Shed Those Extra Pounds

Walk & Shed Those Extra Pounds

Walk & Shed Those Extra Pounds! How Walking Helps In Weight Loss! 3 Things You Didn’t Know About Walking. Walk & Burn.  Walking is actually the easiest exercise to burn weight. Furthermore, running burns more calories, but both the exercises combined can...

Common Wight Loss Mistakes

Common Wight Loss Mistakes

When trying to lose weight, follow what is right not what you just see.  5 COMMON mistakes to avoid in Weight-Loss. The Internet is filled with information about diet, weight loss and exercise but the sad part is that not all of it is correct. It is important to...

Is Green Tea the one that will help you loose weight

Is Green Tea the one that will help you loose weight

Weight loss is one of the biggest problems that we humans face in our daily lives, we try everything under the sun to get rid of the excess fat baggage but it not all of it can solve our problems, most of them damage our health in a lot of ways. Green Tea over the...

Eat Delicious and Lose Weight

Eat Delicious and Lose Weight

Eat Delicious and Lose Weight! 5 Most Effective Fruits For Weight Loss Fruits are filled with vitamins & other essential nutrients which make them a healthy option to enjoy frequently. Fruits can be enjoyed as a good snack option When you are feeling hungry and...

Home Exercises For Weight Loss

Home Exercises For Weight Loss

Easy To Do Home Based Exercises for Effective Weight Loss: Give a Kick Start To Your Workout! Standing in front of the mirror, and looking at your belly fat? Thinking that what if you could make it disappear out of nowhere? Or you walking down the shinny streets and...



Bestselling Products

Bestselling Brands



OWN A FRANCHISE

GET IN TOUCH

HELP CENTER


Thank you for subscribing! Use Coupon Code: BBI5

Pin It on Pinterest

Share This