Skeleton SOS: How to Improve Your Bone Health
Bones are pivotal structures in the body that hold the body together and support free movement.
Without bones, the body would have no structure, just like jelly. We, as humans, would not be able to walk, run, or do much of anything.
The skeletal system is made of 206 bones, including the bones of the skull, spine, chest, arms, hands, pelvis, legs, and feet.
The importance of taking good care of your bones cannot be overstated.
In this article, we will dive into some of the ways of ensuring your bone health is in top condition.
But first, why is bone health important?
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, the bone is a living, growing tissue made up of collagen and calcium.
Collagen is the protein responsible for providing the soft framework, and calcium adds strength and hardness.
Bone formation happens throughout your life up until you reach 30 years old. It is recommended to pay maximum attention to what you consume during this age period, as during this process, new bone is added to the skeleton, and old bone is removed.
When you neglect your bone health, the tendency to develop osteoporosis is extremely common. Osteoporosis is a bone disease that weakens bones, which causes them to fracture easily. In the United States, it is estimated that 10 million people suffer from osteoporosis.
What are the risk factors responsible for deteriorating bone health?
The key risk factors that contribute to a decline in bone health include the amount of collagen and calcium in your diet, physical activity, tobacco and alcohol use, gender, BMI, age, race, family history, hormone levels, certain medications, and anorexia.
How can you improve your bone health?
It is important to consume meals high in calcium and collagen.
The Recommended Dietary Allowances (RDAs) for calcium by the National Institute of Health (NIH) are listed below:
- 0-6 months old (male and female): 200 mg
- 7 – 12 months old (male and female): 260 mg
- 1 – 3 years old (male and female): 700 mg
- 4-8 years old (male and female): 1000 mg
- 9 – 13 years old (male and female): 1300 mg
- 14 – 18 years old (male, female, pregnant, and lactating): 1300 mg
- 19 – 50 years old (male, female, pregnant, and lactating): 1000 mg
- 51 – 70 years old (male): 1000 mg
- 51 – 70 years old (female): 1200 mg
- >70+ years old (male and female): 1200 mg
For collagen, daily consumption of between 2.5 and 15 g is recommended.
Foods rich in calcium include yogurt, orange juice, mozzarella, sardines, milk, soymilk, tofu, salmon, cottage cheese, soybeans, spinach, kale, chia seeds, beans, whole wheat bread, broccoli, and apples.
Food sources of collagen include fish, chicken, white tea, garlic, egg whites, berries, and red and yellow vegetables.
Consuming food with vitamin D
For your body to absorb calcium fully, it needs vitamin D (calciferol).
The RDAs for vitamin D are listed below:
- 0 -12 months old (male and female): 10 mcg
- 1 – 13 years old (male and female): 15 mcg
- 14 – 18 years old (male, female, pregnancy, and lactation): 15 mcg
- 19 – 50 years old (male, female, pregnancy, and lactation): 15 mcg
- 51 – 70 years old (male and female): 15 mcg
- >70 years old (male and female): 20 mcg
Food sources for vitamin D include cod liver oil, trout, salmon, mushrooms, milk, soymilk, sardines, eggs, liver, beef, tuna fish, cheese, chicken breast, beef, broccoli, carrots, almonds, apples, bananas, brown rice, sunflower seeds, and edamame.
Consistent physical activity
Activities such as walking, jogging, climbing, and hiking are encouraged for optimal bone functioning.
Physical activity helps build strong bones and slow down bone loss.
Consume less alcohol and stop smoking
The rate at which osteoporosis develops can be reduced when you do not smoke and consume less alcohol.
For women, it is recommended that you drink just one alcoholic drink per day, and for men, just two drinks are sufficient for your daily alcohol consumption.
Conclusion
The joy of free movement is unmatched, and to continue enjoying such freedom, you must take good care of your bone health. It’s always worth consulting a qualified healthcare professional who has the requisite qualification, like a direct entry MSN, before making lifestyle changes.
It is important to note that if you experience any sharp falls, you have to visit the doctor to ensure that your bones are not affected.
Shipra blends expertise with creativity to deliver insightful articles across various niches such as health, tourism, sports, technology & business, and strives to provide authentic information to worldwide readers.