Bones make the basic structure of body and play the most important role in maintaining body shape and posture. Bones are under the constant process of breaking down and rebuilding up to a certain age. It is must to preserve your bone mass and keep your bones strong for the old age.
There are many more factors that cause bone loss and unluckily we don’t have proper control over such factors. One such factor is postmenopausal bone loss in women. There are higher chances of osteoporosis in women after the menopause. Healthy bones are vital for good health and to keep you in perfect shape. Learn about how you can take care of your bones:
Calcium is the first thing that comes to mind when we talk about strong bones. Calcium plays a vital role in bone development. Doctors recommend 1000mg of calcium intake per day. This dose increases with age, according to body requirements. Simply adding calcium to your diet won’t work. Calcium requires vitamin D to get absorbed in body. Make sure you make a combination of diet rich in calcium and Vitamin D.
Reduce caffeine consumption
Study shows caffeinated drinks are not very good for bone health. Much of its quantity can affect the calcium absorption. Coffee is known to induce bone loss if consumed more than 18 ounces. If you take tea or coffee, always remember to take sufficient amount of calcium to prevent the loss.
Studies show that women having low body weight and involved in various activities have higher bone density. This shows that exercise is beneficial in maintaining bone mass. Exercises like walking, running; jogging etc. gives strength to bones. Adding to this, weight training is also helpful in making bones strong.
Check on alcohol
Heavy consumption of alcohol can interfere with working of vitamin D and can be a reason for bone loss. Although consuming it in moderate amount doesn’t do any harm, but one should keep a check on quantity.
Tobacco can definitely be a reason for lower bone density. There is urgent need to stop smoking to keep your bones healthy and maintain your body fitness.
Calcium and vitamin D work hand in hand to help body in calcium absorption. Elder people have more tendency to lose bone mass in winters. Researches show that Vitamin D is very helpful in preventing bone loss.
On exposure to sun body produces vitamin D. You can get ample of vitamin D from nature itself. 1000-2000 IU of vitamin D is sufficient to absorb calcium in body. If you are living in a region where sun light is not sufficient then taking supplements of vitamin D will also work.
Check your family history
History of your family’s bone health can help you predicting your bone health. You are more prone to face bone related problems if you your family members have also faced it.