What you can do to keep your bones healthy. A healthy bone structure is essential for the body to function properly and stay fit. But due to not properly taking care of the bones, many people have to fall into various diseases or complications. What can I do to improve my bone health? What are ‘healthy’ bones?
There are several ways to maintain good bone health or keep bones healthy.
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Calcium and Vitamin D
Calcium and vitamin D are very important dietary components for strong bones. Calcium-rich foods to keep bones healthy; For example, milk, cheese and other dairy products, green vegetables, such as broccoli, cabbage, soybeans, fish etc. should be eaten more. It is important to take direct sunlight exposure to get enough vitamin D. Because 80 to 85 percent of vitamin D required by the body is obtained from sunlight. It is better to get 20 to 25 minutes of direct sunlight every day between 8 am and 12-1 pm.
Exercise
Some exercise; For example, walking, running, weight lifting etc. should be done regularly. These exercises help strengthen bones and reduce the risk of bone diseases.
Get enough protein
Adequate protein intake is essential for building strong bones and maintaining bone health. Good sources of protein include lean meats, fish, eggs, and plant-based sources; Like beans, nuts etc.
No smoking, no drinking
Studies have shown that bone health is directly linked to smoking. But how that happens is not clear. Regular smoking is thought to decrease the function of osteoblasts (a type of cell that forms new bone) and is a risk factor for osteoporosis. In addition, smoking increases the breakdown of exogenous estrogen hormones, weight loss, and premature ejaculation.
Maintain proper weight
Maintaining proper body weight is essential to maintain good bone health. There is a list of how much each person should weigh according to their age and height. Accordingly, if the weight is high, it should be controlled. On the other hand, those with smaller bone structures have lower bone mass and are more prone to osteoporosis.
Regular bone density screening
Osteomyelitis, osteoporosis occurs when the bones are weak, so that the bones in the body become weak and the risk of fractures increases. Osteoporosis is the most common cause of bone fractures in older people. Older men and women in particular should have regular bone density screenings to check if their bone health is good.
Seek medical advice
Some diseases; For example, diabetes, hyperthyroidism, hypothyroidism, rheumatoid arthritis, celiac disease, cancer, etc. can increase the risk of osteoporosis. If you have concerns about bone health, consult a doctor who specializes in keeping bones strong and healthy.
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