Building Strong Bones: Do’s and Don'ts for Optimal Bone Health

It is extremely important to ensure that we take good care of our bones throughout all stages of life in order to keep them healthy. In this article, we'll discuss the various do's and don'ts you need to know about taking care of your bones so that you can lead a healthier life now and into the future!

It’s time to talk about bones – the silent yet strong foundation of our body. Bones form the support system of all living organisms, we could never stand, move, or even exist without them. It is thus very important to maintain your bone health at all ages.
So if you’re wondering how to keep your bones strong as you age, this article will explore essential methods to enhance bone strength at different stages of life. From understanding the impact of gender on peak bone mass to following practical do's and don'ts, continue to read some tips for healthy bones.

Gender And Peak Bone Mass
According to the Indian Council of Medical Research (ICMR), osteoporosis, a serious bone disease, occurs when individuals aged 40 or above exhibit inadequate bone strength development or rapid bone loss. Certain experts state that the occurrence of peak bone mass is generally observed between the ages of 20 and 30. This means your bones grow weaker as you grow older. It is thus crucial to follow a combination of a healthy lifestyle and a good diet to maintain healthy bones at every age.

Bone Health At Every Stage
The following table provides the importance of bone health in specific age groups.

Do’s for Bone Health
Here are some essential tips for bone strength that promote their long-term health:

• Maintain a healthy body weight:
  Studies show a clear connection between body weight and bone mineral density (BMD). Being overweight raises the risk of lower BMD and greater bone loss in the future.
• Incorporate regular exercise into your routine:
  Perform weight-bearing activities such as walking and stair climbing, and strength training using weights or bands to strengthen bones. Do these for 15-20 minutes a day to see optimal results.
• Eat a well-balanced diet:
  To keep those bones strong and prevent fractures, it's a good idea to eat a well-balanced diet rich in protein, calcium and vitamin D. Incorporating foods like ragi, dairy items like cheese and milk, yoghurt, fatty fish, and green leafy veggies like amaranth can help
• Boost your body’s absorption of calcium:
  Vitamin D is important for the absorption of calcium by the body. A deficiency of this vitamin can result in various bone-related problems. Exposure to sunlight allows for the synthesis of vitamin D by our bodies. Alternatively, you can consume vitamin-D rich foods like fatty fish (such as tuna and mackerel), and cheese.
• Avoid substance abuse:
  Refrain from smoking and limit alcohol consumption. Women should limit themselves to one alcoholic drink per day, while men should not exceed two drinks daily. Scientific research indicates that substance abuse can contribute to weakened bones and elevate the risk of osteoporosis.

With these bone health tips in mind, let us now look at a few things that we must avoid to help our bones stay strong.

Don’ts for Bone Health
The major don'ts that can impact your bone health are listed below:

• Don’t be physically inactive: People who are physically inactive are at a higher risk of developing osteoporosis compared to those who are more active.
• Don’t smoke: According to research, smokers don't heal fractures well because of poor blood supply. In general, smoking has a lot of harmful effects on the body, particularly the lungs, so it’s best to avoid this habit at all costs.
• Don’t consume unhealthy foods: Eating poorly, especially without enough calcium and vitamin D weakens bones. For example, sugary foods and fried foods lack any essential nutrients, and their consumption should be limited.
• Don’t consume unhealthy beverages: Caffeine, sugary drinks and alcohol are the biggest factors when it comes to weak bones. Although consuming them in moderation is acceptable, it is important not to have too much as it can lower your bone density.
• Don’t forget to visit the doctor: It’s important never to put off visiting a healthcare professional to assess your bone mineral density, which can be crucial in determining your risk for osteoporosis and fractures. Early tests are advised for individuals with certain diseases or those taking medications that increase their risk.

Conclusion

In conclusion, there are lots of things you can do to help keep your bones in great condition. The main tips for healthy bones are to eat a balanced and nutritious diet, including plenty of calcium and vitamin D and regular physical activity with strength training exercises to improve bone strength. Finally, talk to your doctor or healthcare provider about any other factors that might be contributing to weak bones, and get the care you need as soon as possible. With these simple tips, you can maintain strong and healthy bones for years to come!