If you consider your body as a building, then the bones are the frames of the body without which the entire building will collapse. This is good enough a hint to tell you that you need to take good care of your bones along with other parts of the body. As you grow older, the body keeps losing and weakening bones until the time comes when the bones become completely nonfunctional. The worst bone disease a person can have is osteoporosis. A study reveals that over 50 percent of the women over the age of 50 and approximately 25 percent of the men over 50 develop osteoporosis and lose at least one bone due to fracture.
Why do bones become weak with age?
When you are young the bone tissues in the body are formed faster than they are lost. By the age of 20 your body has already built most of the bones that you could ever have. The bone building process continues till the age of 30 for most of the people. Beyond this age the bone building rate starts slowing down and rate of bone loss starts increasing.
It is not possible to get the bone back once it is lost. But you can increase the rate at which the bones are formed and reduce the rate at which the bones are lost. There are certain factors which result in bone loss are not in your control. Therefore bone loss will keep on happening. But by taking proper nutrition and by doing some physical exercises, you can reduce the chances of having osteoporosis. Whether it is Savannah orthopedics or Los Angeles orthopedics, they will tell you the same thing about nutrition and work outs.
What are the key elements for stronger bones?
There are four important elements which are responsible for maintaining the strength of your bones. They are calcium, protein, vitamin D and magnesium. The large portion of bone formation includes protein which is held together by calcium. Vitamin D does not directly affect bone formation but it helps in the absorption of the calcium by your body and hence it plays an important role if you want to have stronger bones.
A study shows that an average adult needs 600 to 800 IUs of vitamin daily. Calcium intake daily should be between 1,000 to 1,300 milligrams every day. You consume around 250 to 300 mg of calcium through your regular diet every day. To increase the calcium level in the body you need to take more calcium rich food.
There are many ways you can increase calcium intake in your body. Dairy products are calcium rich. If you love drinking milk or eating yogurt, you are quite likely taking good level of calcium already. But you don’t necessarily have to have dairy products to increase calcium level. The following food items are calcium rich:
- Fortified beverages, oatmeal, and cereals;
- Legumes and beans;
- Spinach and broccoli;
- Fishes like sardine and salmon with bones; and
- Nuts like almonds