Home | Articles | How to Maintain Healthy Bones?

By Dr Balijepalli Sai Phani Chandra
Consultant orthopedic-doctor
Published on 22/08/2022

Do not give up when you break!

Stand up and rebuild yourself, just as your bones do!

Strong bones are important at every stage of life. Bones support muscles, store minerals like calcium and phosphorus, protect internal organs like the brain and heart from injury, and help the body stay balanced and in a good posture. Let's understand the importance of bones and the ways to keep them healthy!

Why is bone health important?

The bones are constantly changing, with new bone being formed and old bone being destroyed. Around the age 30, most people reach their peak bone mass; after that, we continue to lose somewhat more bone mass than we acquire.

Osteoporosis is a disorder that causes bones to become weak and brittle and is determined by how much bone mass you have by age 30 and how quickly you are losing it after that. The more bone you have "in the bank," the less likely you will develop osteoporosis as you grow old, and the higher the peak bone mass will be.

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What can be done to keep the bones healthy?

Here are a few steps that would help to prevent or slow bone loss:

  • Calcium: Calcium is essential for keeping strong, healthy bones as it gives them structure and hardness. Nearly all of the body's calcium is stored in the bones. Dairy products (milk, cheese, and yogurt), green leafy vegetables, seafood like salmon and sardines, fruit juice, and calcium-fortified cereals are some foods high in calcium.
  • Vitamin D: Vitamin D is crucial for calcium absorption, bone growth and also healing of the bone. Sunlight and meals like egg yolks and oily seafood like salmon, sardines, and mackerel are two sources of vitamin D.

Calcium and vitamin D supplements can also be taken to fulfill daily requirements. However, before starting any health supplements, one should consult a doctor.

Many more nutrients that are naturally present in a healthy diet contributing to bone health include:
  • Phosphorus: It is a significant element essential to bone formation. Dairy products, fish, beans, meat, eggs, beans, sunflower seeds, lentils, almonds, and cheese are all sources of phosphorus.
  • Magnesium: Magnesium is known to promote bone density, which prevents the onset of osteoporosis and helps to strengthen bones. Spinach, bananas, chickpeas, almonds, avocados, chickpeas, and seeds are among the foods that contain magnesium.
  • Vitamin K: It is necessary for calcium mineralization, formation, and metabolism. In people with osteoporosis, vitamin K is also known to improve bone mineral density and lower fracture rates. Good sources of vitamin K include asparagus, leafy greens, pumpkin, avocado, and kiwifruit.
  • Vitamin C: Vitamin C is necessary for the formation of collagen, the primary protein in bone synthesis. Citrus fruits, guava, kiwifruit, tomatoes, broccoli, red bell peppers, and kale are high in vitamin C.
Other factors contributing to strong bone formation include:
  • Include physical activity: Walking, jogging, and climbing stairs are all weight-bearing workouts that can help you grow strong bones and reduce bone loss.
  • Avoid substance abuse: It is advised to quit smoking and limit the intake of alcohol.

Bones serve several bodily functions, including providing structure, protecting organs, attaching muscles, storing calcium, and contributing to overall health. While it is critical to maintaining a strong and healthy body and bones during childhood and adolescence, you can also safeguard bone health during adulthood.

Are you worried about your bone health or risk factors for osteoporosis, including a recent bone fracture?

Boost your bone health with us!

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