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We often find people who are ageing face a lot of issues due to poor bone health. Even though bones tend to weaken with age, taking good care of them in your prime years can do a lot of good to them.

About bones

Bones form the structure that holds our body together. Bones are made up of connective tissues rich in calcium. The adult human skeleton consists of 206 bones, including the skull, spine, ribs, arms, and legs. The femur is the longest and strongest bone of the human body while the stape, found inside our ears, is the smallest. The minerals found inside the bones keep it strong and the collagen keeps it flexible. 

Importance of bone health

Bones keep us fit and moving. They are also a storehouse of minerals and essential nutrients. Bone health is important to prevent fractures and maintain our mobility. 

Our overall quality of life is dependent on good bone health. Bones also offer support for vital organs like the lungs and heart.

Factors that can impact your bone health

Diet

A low-calcium diet can lead to weak bones. 

Age 

With age and wear and tear, your bones lose density and become weaker.

Low physical activity

People who have a sedentary lifestyle are prone to weak bones as lack of lubrication causes stiffness in the bone joints.

Hormones

Women may face low estrogen levels during menopause, which can weaken bones. Men who have low testosterone levels are prone to weaker bones. Thyroid hormone fluctuations may also lead to weaker bones.

Alcohol 

Regular consumption of alcohol can cause damage to your bones.

Medications 

Certain corticosteroids, when consumed for a long duration, can cause damage to your bones.

Family history

If you have a family history of osteoporosis, you are also at greater risk.

Common bone-related health issues

Here are some common bone-related health problems that can occur when your bone health is not good:

Osteoporosis

The bones become porous and lose density, which becomes the cause for easy fractures. 

Osteomyelitis 

It refers to an inflammation of the fatty tissues in the bone. This is mainly due to bacterial infections of the bone.

Paget’s disease

People with Pager’s condition have unusual bone structures as the process of bone rebuilding takes place at a faster rate than normal.

You can improve the quality of your bone health by avoiding things that cause harm to them and also following the above-mentioned tips. 

Tips to maintain healthy bones

Here are some essential tips to maintain your bone health:

Calcium-rich diet

Calcium is important to protect and maintain the structure of your bones. It must be taken every day to maintain healthy bones. Calcium supplements are prescribed by doctors to provide for the daily calcium requirements of your body. 

The recommended dietary allowance of calcium is 1000 mg for most people, and for women aged 51 and above, it is 1200 mg per day.

Vitamin D 

An interesting fact is that for calcium absorption, your body needs vitamin D. These fat-soluble vitamins can help keep your bones and teeth healthy. 

Physical activity

A sedentary lifestyle can be detrimental to your bone health. Include a lot of physical activities in your everyday routine to maintain strong bones. 

Healthy weight 

Being overweight can put a lot of stress on your bones and joints. Try to maintain a healthy weight by consulting your physician.

Collagen 

Collagen is an important protein found in bones. It is a structural protein since it gives structure to connective tissues. Taking collagen supplements can also help in maintaining healthy bones.

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