7 Ways to Maintain Healthy Bones Naturally
Posted Sep 24, 2018 by Ron • 3 months ago
You may have heard, “you only get one life” following by some other piece of advice. The interesting thing is that the same applies to your bones as well. You only get one set of bones, unless it’s your teeth that grow into an adult set from a milky one. However, after the permanent set of teeth are in place, there’s no getting new ones.
So, if you damage your teeth, for instance by eating a lot of sugar and candies, there’s only pain and dental procedures down the line. Similarly, you only get the rest of your bony skeletal structure once, and you’ve got to take care of it before it starts weakening.
Essentially, bones are dynamic by nature. These are consistently remodeling with the addition and subtraction of bone material. In your thirties, the bone mass reaches its finale after which it starts its downward journey. This downward drill picks pace in women, especially, after menopause.
This explains the large number of cases of osteoporosis. There are about 200 million cases of osteoporosis among women globally. The estimated risks are also high. About 1 in 3 women and 1 in 5 men are expected to suffer from osteoporotic fractures after 50 years of age. There is more on the numbers below:
This sets the need for taking action to maintain strong and healthy bones since the early age of your life. Here is what you can do for shaping a safer, non-bone-cracking future:
1. Dig out your family history
One of the essential things to cross out of your bone health to-do list is unearthing your family history. If there is a clear case or two of weak bones in your family, then the answer is pretty obvious.
However, if not, put on your detective mode and ask your mother or grandmother. Knowing whether weak bones and the risk of osteoporosis runs in your family is a big indicator. It gives you a good start so that you can change your diet and make the necessary lifestyle changes to prevent the worst.
2. Include a collagen supplement
Collagen is a structural protein that forms part of your bones in addition to your skin. It is made of amino acid, proline, lysine, and glycine. Recent investigations suggest that a collagen supplement may help promote better bone health.
In a study that stretched to 24 weeks, postmenopausal women were given a combination of the calcitonin hormone and collagen. The findings showed a significant improvement in the breakdown of collagen markers in the bones. Other studies have also noted the usefulness of collagen for bone health.
3. Maintain a healthy weight
Less weight, heavy weight, and even extreme fluctuation in the weight impact your bone health. Being underweight rockets your risk of developing osteopenia and osteoporosis. Less weight also correlates with bone loss and lessened bone density.
On the other hand, overweight adds stress to your bones, which increases the risk of fractures. It also negatively affects your bone quality. Lastly, frequent gain and loss of weight impact bone health too. An investigation reveals that bone loss due to weight loss is not regained once a person puts on weight again. This explains that repeated weight gain and loss is harmful. Maintaining a healthy weight is ideal.
4. Avoid low-calorie diets
Low calories are a no-no for your bone health. If you’re looking to enhance your bone well-being, include minimum 1,200 calories in your diet daily. The key is to have a well-balanced diet.
Studies reveal that diet that exhibits lower than 1,000 calories in a day can reach a finale of low bone density. This is possible in several cases including obese, overweight, and normal-weight folks. In another research, it was concluded that obese women who had 925 calories for four months experienced bone density loss from their upper thigh and hip region.
5. Limit smoking
Another golden tip to live by is reducing your smoking. Recent research confirms the link between bone density and tobacco intake. What’s not clear, however, is whether this link is direct or indirect due to other risk factors associated with smokers. Studies have concluded three chief factors.
Firstly, women who smoke produce less estrogen, a bone-protecting hormone and reach menopause early. This spirals bones loss. Secondly, quitting smoking corresponds with reduced odds of fractures and low bone mass. Lastly, substantial bone loss is noted among men and older women who smoke. Thus, it is best to limit, or better yet, quit smoking.
6. Reduce alcohol intake
Alcohol is one of the serious culprits that severely affects bone health. Calcium is critical for your bones. However, excess drinking interferes with the absorption of this vital mineral in your bones. As a consequence, heavy drinking can increase the risk of osteoporosis later on in your life.
Primal Kaur, MD, an osteoporosis specialist at Temple University Health System in Philadelphia explains further. He highlights, “The bones deteriorate because not enough calcium is getting into bones — and the body is leaching it away from bones.” Alcohol impacts the liver that works to activate vitamin D. The absorption of calcium is directly linked to the activation of Vit D. Disturbance caused by alcohol implicates calcium absorption in the bones.
7. Skip the soda
For healthy bones in the long haul, it is crucial to give up bubbly drinks. A 2014 study outlines that for every serving of a soda in a day, your risk of hip fracture shoots by 14%. The exact underlying mechanism is not clear so far.
However, past research suggests that the negative implications surface because caffeine, sugar, and phosphorus in these beverages interfere with the calcium levels in certain ways.
Take home message
Maintaining bone health isn’t a tough nut to crack. Once you make the required lifestyle and dietary changes, strong bones with reduced risks of fractures won’t be far away. Besides, a physically active lifestyle and a well-balanced diet are useful not only for the bones but the rest of your body too.
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