The bone system plays a crucial role in the body. It protects organs, stores calcium, contributes to the overall body structure and keeps muscles together. It is therefore extremely important that people take good care of their bones throughout their life. So how can we keep our bones healthy?
The skeletal system is constantly changing. New bone is formed while old bone is decomposed, as the US-based Mayo Clinic explains in an article on its website. During childhood the body makes new bone in order to increase bone mass, which reaches its peak around the age of 30. As we advance in years, less mass is created and more is lost, which may increase the risk of osteoporosis.
People must first realise what affects bone health in order to maintain it. One factor is the level of calcium in our systems. It is important since it provides more strength, slows down bone loss and reduces the risk of fractures. Individuals should be careful with tobacco and alcohol consumption: cigarettes lead to weaker bones, while drinking is believed to impair the ability to absorb calcium. Prolonged usage of corticosteroids is also damaging to bones.
The article gives several tips for ensuring good bone health. One of them is to provide the body with enough calcium. People aged between 19 and 50 need 1,000 mg each day and the dosage should increase when we reach the age of 50. Foods rich in calcium are dairy products, broccoli, kale, sardines and soy products. Vitamin D is also important as it facilitates the absorption of calcium. Vitamin D is found in fish and egg yolks and its production is increased by sunlight. Substance abuse should be avoided and regular exercise is strongly recommended.
Last but not least, contact your doctor if you are concerned about your bone health. A bone density test will determine whether additional measures are needed to address bone loss.