How to keep your bones strong and fit?
While it is important to build strong and healthy bones in youth and adolescence, in adulthood you can take steps to protect your bone health and also to keep mind and body fitness.
Why is bone health important?
Your bones are constantly changing - new bone is forming and the old one is breaking. When you are young, your body can make new bones faster than it can break down old bones, and your bone multiplies. Most people reach the peak of bone mass at the age of 30. Then the bone exchange continues, but you lose less bone mass than you gained.
How likely you are to develop osteoporosis - a condition that weakens and breaks your bones - depends on how much bone you gain when you reach the age of 30, and how quickly it disappears. The higher your bone mass, the more bones you have "on the bench" and the less likely you are to develop osteoporosis at your age.
Which affects bone health
Many factors can affect bone health
For example:
The amount of calcium in your diet. A low-calcium diet can help reduce bone density, early bone loss, and an increased risk of fractures.
Physical activity. People who are not physically active have a higher risk of osteoporosis than their active counterparts.
Tobacco and alcohol use. Research suggests that tobacco use may contribute to weak bones. Drinking as often and having more than one alcohol a day for women as two alcoholic drinks a day for men can increase the risk of osteoporosis.
Sexual orientation. Your risk of osteoporosis is higher if you are a woman because women have fewer bones than men.
Size. You are at risk if you are too thin (with a body mass index of 19 or less) or have a small body structure because you can gain a small amount of bone at your age. Age. As you age, your bones will thin and weaken.
Different and family history. You are at greatest risk of osteoporosis if you are Caucasian or Asian. In addition, if you have parents or siblings with osteoporosis, you are at greater risk - especially if you have family fractures in the past. Hormone levels. Excess thyroid hormone can cause bone loss. In women, bone loss dramatically increases menopause due to decreased estrogen levels. Long-term menstrual loss (amenorrhea) before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause bone loss. Eating disorders and other conditions. Strong restrictions on food intake and weight loss can weaken the bones of both men and women. In addition, surgeries and weight loss conditions, such as celiac disease, can affect your body's ability to absorb calcium.
Specific medicine. Long-term use of corticosteroids such as prednisone, cortisone, prednisolone and dexamethasone can damage bone. Other drugs that increase the risk of osteoporosis may include aromatase inhibitors in the treatment of breast cancer, selective serotonin reuptake inhibitors, methotrexate, certain seizure drugs such as phenytoin (Dilantin) and phenobarbital, and proton pump inhibitors. Also take a look into 7 most useful best full body workout for mind and body fitness.
