Have you ever experienced the cracking sound of bones while getting up or resting? If yes, your bone health is deteriorating. Therefore you need to take extra care of them now.
Often women neglect their bone health and do not take care of themselves. Keep in mind that how you keep your bones in the young days, defines how they will be when you get old. It is because your bones have a limited time capacity to absorb calcium. Many people take it when they have a complaint of bone pain. Instead, take it before that. Please do not wait for the condition to worsen. You can only take care of others when you are healthy and peppy.
You must maintain your bone health before it gets too late to save them. Here is how you can maintain your bone health. If you have a complaint of joint pain or bone pain, you must consult a healthcare provider. To get an expert opinion, you can visit an orthopedic doctor in johar town Lahore.
Diet
Calcium
Calcium gives the bone its strength. Therefore incorporate calcium-rich food into your diet. You can get it from sources, such as:
- Dairy products
- Almonds, broccoli
- Salmon
- Sardine
- Soy products
If you can not have an intake of calcium within your diet, ask your doctor for calcium supplements. However, it is always a good idea to consume it from natural sources. You can take the supplements if your body has a calcium deficiency.
The recommended calcium intake for adults who are at risk for osteoporosis is 700 mg per day.
Vitamin D
Vitamin D is essential for your body as it lets calcium absorb in your bones. It helps to keep your muscles strong and prevents fractures due to falling as you age.
Keeping an eye on your vitamin D level is necessary. If you have a vitamin D deficiency, you can take its supplements. You can get vitamin D through natural sources, such as:
- egg yolk
- liver
- oily fish like trout or salmon
- mushrooms
- eggs
- milk
- cereals
Sun is also vitamin D. Spend at least 20 minutes under the morning sunlight to get vitamin D.
Vitamin C
Vitamin C is essential for the stimulation of bone-forming cells. Therefore incorporate vitamin C sources in your diet as they protect bone from damage.
Sources of vitamin C include green and yellow vegetables. They prevent bone density from decreasing.
Protein
Protein is essential in bone formation and breakdown. It is because it helps in calcium absorption. Consume protein in optimal amounts as per your body’s needs. In low quantities, it causes low calcium absorption. Whereas, in high quantities, it causes calcium leaching. Therefore you need to be vigilant about your daily protein intake.
Physical Activity
Staying inactive causes your bone health to decline. Physical activity such as walking, jogging, and climbing causes slow bone loss. It also makes your bones healthier and stronger.
Weight-bearing and strength-training exercises help improve bone health, leading to an increase in muscle mass. They also protect against bone loss in women that can happen due to osteoporosis, osteopenia, and breast cancer.
Avoid Substance Addiction
Substance addiction is another name for substance abuse. Substance abuse like alcohol and cigarettes affects bone. It is better to quit these habits. These substances reduce calcium absorption and interfere with bone-forming cells’ function.
Body Weight
Maintaining a weight that comes under your healthy body mass index is essential for your bone health. Being underweight or even overweight causes your bone health to decline.
You should figure out the cause of being overweight or underweight. Then take steps according to the cause to get a healthy body mass index.
Conclusion
Your bones are more than only a supporting structure of your body. They protect your internal organs, secrete minerals, store hormones, and help produce blood cells. Thus, you should try to maintain your bone health. You can do it by determining the cause of their health deterioration and then treating the cause.
Take proper care of your bones, especially women in the premenopausal and menopausal stages. If you have a complaint of bone pain, you must consult a healthcare provider about it. To get an expert opinion, you can visit an orthopedic surgeon in surgical hospital.
