Ensuring Health Of Your Bones
Our bones play a significant part in the body. It provides structure, anchors muscles, protects organs, and stores calcium. While it is important to build healthy and strong bones in childhood itself, you can take some steps even during adulthood to ensure the health of your bones.
Importance Of Bone Health
Our bones are changing continuously. New bone cells are made and old cells are broken down. In young people, new bone cells are made faster than old cells are broken down, increasing bone mass. Around the age of thirty, we attain our highest bone mass. After reaching the peak bone mass, bone remodeling continues but our body loses slightly more bone mass than what it gains.
How To Keep Your Bones Healthy?
As per the health experts in various low income health clinics, you can take some simple steps to slow down bone loss. Some of these are:
Add A Lot Of Calcium To Your Diet
The Recommended Daily Allowance for the intake of calcium in adults aged 19 to 50 and in men aged 51 to 70 is 1,000 milligrams per day. For women above the age of 51 and men above the age of 71, the recommendation increases to 1,200 milligrams per day. Some of the best sources of calcium are almonds, dairy products, kale, soy products like tofu, broccoli, sardines, and canned salmon with bones. If it is difficult for you to find enough calcium from your diet, you can visit a low income medical clinic in your area and ask a doctor about calcium supplements.
Ensure Proper Intake Of Vitamin D
Vitamin D is essential to ensure proper absorption of calcium. The RDA of vitamin D in case of adults aged between 19 and 70 is 600 international units in a day. For adults above the age of 70, the RDA increases to 800 international units per day. To ensure proper intake of vitamin D, you can include oily fish like trout, tuna, salmon, and whitefish. Eggs, fortified foods, and mushrooms are also great sources of vitamin D. Exposing yourself to sunlight can also help the body produce vitamin D. If you are worried about getting enough vitamin D, ask you doctor to prescribe a few vitamin D supplements.
Include Physical Activity To Your Routine
Doing weight-bearing exercises like jogging, climbing stairs and jogging can help increase the strength and health of your bones and can also help slow down the process of bone loss.