A person’s bones are responsible for providing the person with support, and protecting their organs. Bones constantly change. While an old bone breaks down, a new one is created. When people are young, they develop bones much faster than they lose them, which boosts and strengthens their bone mass. However, after one is above 30 years old, the process changes, and there is a decrease in the bone mass. This loss of bones can cause osteoporosis, a state that makes one to become weak and fragile. Luckily, there are ways that can be used to keep a person’s bones healthy and tough, as well as reduce their risks of getting osteoporosis. Additionally, the good news is, it is by no means too late to begin.
calcium is vital in the development of well-built bone tissues. Vitamin D assists the body to store and synthesize calcium. A meal that does not have calcium and Vitamin D can make a person prone to loss of bones and increase their risk of getting fractures. Many adults require at least 1,000 mg of calcium per day. The recommendation goes up to 1,200 mg per day for females once they are above 50 years of age and for males when they are above 70 years of age. Excellent sources of calcium and Vitamin D include milk, yoghurt, almonds, cheese, calcium-fortified orange juice, broccoli, as well as leafy green vegetables. Calcium supplements are also good.
The deficiency of Vitamin D is very common, more especially in the colder seasons, and as people age. Majority of the adults need not less than 600 IUs of Vitamin D per day, although the recommendation goes up to 800 IUs per day when adults hit 70 years and over. Food supplies are scarce, and comprises of oily fish such as tuna, salmon as well as sardines, egg yolks, as well as fortified milk. The light form the sun is also helpful. An excellent, simple method to obtain more Vitamin D is by using supplements such as Center Vitamin D3 or Mineral Complex as well as Center Multivitamin.
being active can significantly lower a person’s risk of getting osteoporosis. For many fit adults, the Department of Health and Human Services recommends for not less than 30 minutes of fair exercise on a daily basis, even if one needs to sub-divide it into intervals of 10 minutes each. One should spread out their activities, and make sure to include exercises that involve strength-training for a period not less than a two times a week, like using weight machines, heavy gardening or dumbbells. Best examples of fair exercises include jogging or even brisk walking, tennis, bike riding, swimming, aerobic dancing, or lawn mowing.
if one needs to know another good reason to stop smoking, various researches indicates that the use of tobacco weakens a person’s bones. At the same time, consuming several alcoholic drinks per day can obstruct the process of calcium absorption in a person’s body and heighten their risks of getting osteoporosis.
excessive thyroid hormone has a likelihood of causing bone loss. In women, loss of bones increases considerably during menopause because of the drop in estrogen levels. Extended absence of menstrual periods (amenorrhea), prior to menopause also enhances the risks of osteoporosis. For men, low levels of testosterone can lead to bone loss.
Other factors that have a likelihood of affecting a person’s bone health are gender (women normally have frames that are smaller and lesser bone tissues compared to men).