How To Build Stronger Bones?

For your bone health to remain optimal throughout maturity and old life, it is crucial to develop strong bones from infancy and adolescence. It's crucial to have strong bones since they not only give our bodies structure but also protect the internal organs and serve as calcium reservoirs.

By the time you turn 30, your bone mass has reached its maximum since your body is producing new bones at a rate greater than the rate at which the old ones are decomposed. Once you reach the age of 30, you begin to lose more bone mass than you do gain. Therefore, the risk that you may develop osteoporosis later in life depends on your bone mass.


Bone health is impacted by a variety of variables. These consist of:

Tobacco and alcohol consumption
Being a woman puts you at a higher risk as you have less bone tissue
Your calcium intake
The levels of physical activity
Family history of osteoporosis
Irregular hormone levels in men and women
Weight-loss surgery
Unhealthy eating patterns
Taking certain medications that damage bones
Being extremely thin


How can you maintain strong bones? Continue reading to learn more.

1. Eat a lot of calcium-rich food: Contact your orthopaedic physician at Healing Hospital in Chandigarh to learn more about the daily Recommended Dietary Allowance (RDA) for calcium. As a result, you can add calcium-rich foods to your diet. Dairy products, broccoli, tofu, leafy greens, figs, sesame seeds, and other foods are a few of these. If your diet does not provide enough calcium for you each day, you will need supplements.


2. Monitor your vitamin D levels: Your body needs vitamin D because it aids with calcium absorption. Consult your orthopaedic doctor about your vitamin D needs and adjust your diet accordingly by consuming more foods or supplements. Salmon, fortified cow's milk, mushrooms, egg yolks, and other foods are excellent sources of vitamin D. The best natural source of vitamin D is sunlight.


3. Stay active physically: For the purpose of strengthening your bones and lowering your risk of osteoporosis, it's crucial to include walking, jogging, and running in your everyday physical activities.


4. Don't drink or smoke: Any form of drinking or smoking might cause peak bone mass to decline. This eventually makes bone fractures more likely. Therefore, it is advised to either completely avoid alcohol and smoking or strictly limit them in order to maintain the health of your bones.


https://healinghospital.co.in/how-to-build-stronger-bones/

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