Lifestyle Changes To Adopt For Better Bone Strength

You can experience a sprain, spasm, or fracture at any age or stage of life. High-impact forces induce bone fractures, but if you have weak bones or a bone disorder, even a small amount of stress might result in a fracture.

The prevalence of osteoporosis and osteopenia, the most common bone health disorders, is 19.7% and 40.4%, respectively. Since the number keeps rising, we must maintain good bone health. According to studies, lifestyle modifications have proven to be safe and compatible with concurrent medication therapy for improving bone health.

In this blog, we'll talk about the significance of bone health and the variables that can affect it. Knowing about the risk isn't enough, so we'll look into ways to promote bone health.

Why is bone health important?

Have you ever wondered why bones are so crucial to the human body? Here’s the answer: 

Skeletal muscle and bone are the main components of the musculoskeletal system, which provide structure, support, and movement to the body. As bones are metabolically active, dynamic living tissues, biological processes of wear and repair are boundless throughout life.

What is the function of bones in the body?

The answer is:

• Providing structure.
• Supports mobility.
• Protection of vital organs like the heart and brain.
• Storage of nutrients and minerals.

Bones begin to form between 6 and 7 months of embryo development and continue for the next 25 years of life. The pace of new bone creation is therefore greater than the rate of bone aging when a person is young. By the age of 18, 90% of bone mass reaches its peak, with young adulthood having additional increments of 5% to 10%. We must take care of our bone health from a young age to improve bone mass and lower the risk of getting osteoporosis or any bone condition.

Risk factors of bone health

Risk factors can be divided into two segments namely, controllable and non-controllable risk factors.

1. Controllable risk factors

Dietary components

According to studies, various dietary components have negative effects on bone health.  

• High salt or caffeine.
• Excess phosphorus.
• Animal or vegetable proteins with sulfur-containing amino acids.
• Low calcium consumption.
• Low consumption of dairy products.
• Greater consumption of soft drinks or saturated fat-rich foods.

So it’s time to consume the proper amount of nutriention for healthy bones.

The impact of substance abuse

• Studies have shown that a major lifestyle risk factor for both bone loss and fractures is smoking. Here are some statistics about smoking's damaging bone health.
• Male smokers showed a 7.3% lower lumbar spine BMD than non-smokers.
• The number of cigarettes smoked each day was inversely linked with serum levels of 25-hydroxyvitamin D.
• Risk of hip fracture with smoking raised by 31% and 40% in men and women respectively.
• 13% of females and 32% of males who smoke experience a vertebral fracture.
• Long-term alcohol use can disrupt bone formation and remodeling, resulting in lower bone density and an increased risk of fracture.

Weight

Low body weight is related to low bone mass and an increased risk of fractures, whereas obesity is associated with increased bone mass.

Medication

Certain medicines such as heparin, drugs for cancer, warfarin, glucocorticoids, proton pump inhibitors, and thyroid hormones can all influence bone metabolism, resulting in bone loss.  

2. Non-controllable Risk Factors

Hormonal imbalance

The primary cause of bone loss in postmenopausal women with osteoporosis is estrogen insufficiency. Older persons have higher thyroid levels, and too much thyroid hormone can lead to bone loss. Age-related decline in testosterone, vitamin D, and insulin growth factor-1 affects how much bone is formed.

Age is not just a number

• Age is an essential consideration in bone health.
• With aging, bone loss, and structural deterioration cause skeletal fragility. Which is characterized by low bone mass.

Gender

You are more likely to experience osteoporosis and break bones if you are a woman. Over the age of 50, one in every three women and one in every twelve males are at risk of osteoporosis.

Ethnicty

Women who are white and Asian, Hispanic, or African women, are more likely to develop osteoporosis.

Family history

Your risk may also be increased if you have a family member who suffers from osteoporosis or has broken bones.

How to keep your bone health booming

Now that we’ve learned about all of the risk factors for bone health, let’s look at ways to keep our bones healthy.

1. Green veggies

Green vegetables such as cabbage, spinach, lentils, and various cereals, contribute about 10% of the daily calcium requirement. Consuming a variety of veggies helps to build bone mineral density and bone strength.

2. Stay physical fit

Exercise has a greater impact on bone mass and structural characteristics, which makes it more crucial for maximizing bone strength. Building and maintaining bone mass throughout life requires a variety of strength- and weight-bearing activities.

The recommended physical activity to preserve bone health is as follows:

• Adults: 30 minutes per day
• Children: 60 minutes per day
• Jogging/jumping: 3-5 times per week
• Resistance exercise: 2-3 times per week

3. Boost your calcium intake

Calcium and phosphorous makeup about 80%–90% of the minerals in bone. Its primary sources are dairy products, followed by calcium-enriched foods and beverages like orange juice and other juice drinks and supplements, fruits and vegetables, and grain products. 

A calcium intake of 1300 mg per day is suggested for children aged 9 to 18, as bones grow rapidly. People with osteoporosis and other chronic conditions should consume more calcium. 

4. Need of vitamin D

The key factor affecting calcium absorption is vitamin D. Two major sources of vitamin D are exposure to sunlight and food consumption.

5. Adequate protein intake

During bone growth and osteoporosis prevention, protein is beneficial to bone health. 

6. No to a low-calorie diet

Many people choose low-calorie diets to lose weight. This diet will help you lose weight, but it may cause bone damage

7. Supplements for collagen

Collagen is the main component of our bones; as collagen levels decline, bones become fragile and more prone to fracture. Collagen supplements are available as pills and powder.

8. Hold onto weight

To encourage bone health, you should maintain a constant and healthy weight. Being underweight or overweight increases the risk of developing bone disease.

9. Other minerals

In addition to vitamins and calcium, bone structure requires microelements like zinc, copper, iron, magnesium, and fluoride The sources of these minerals are nuts, seeds, cruciferous vegetables, beans, avocado, and grains.

10. Foods high in omega-3 fatty acids

Studies have revealed that omega-3 fatty acids enhance bone growth while decreasing bone resorption. 

The preservation of good bone health is dependent on the interaction of multiple physiological, genetic, and lifestyle factors, including proper diet, physical activity, and ideal hormone levels.

Who needs to be more careful?

Here are various risk groups whose lifestyles factor impact bone health:

Elderly people who have greater vitamin D requirements and have trouble going outside every day

Dark-skinned people and those who live in polluted areas must get their Vitamin D from food sources because recommended levels of Vitamin D may require a lot of sun exposure.  

Postmenopausal women or women beyond the age of 50.

Takeaway

Dietary guidelines urge people to have well-balanced diets with a variety of nutrients that are crucial for their health:

• 6–11 servings of grain foods
• 3–5 servings of vegetables
• 2–4 servings of fruits
• 2–3 servings of dairy or other calcium-rich foods
• 2–3 servings of beans each day

Conclusion

Bone tissue is a living organ with locomotive and supporting functions. Fractures, or broken bones, can cause pain, often need surgery to heal, and sometimes result in long-term health issues.

Our bones, the remarkable living organs with locomotive and support functions, deserve our utmost care. The impact of fractures goes beyond pain, often requiring surgery and potentially leading to long-term health concerns.

Thankfully, we have the power to fortify our bones through lifestyle choices, including nutrition and physical activity. This external influence plays a pivotal role in developing a robust skeletal structure during growth and can continue to support our bones throughout adulthood.

So, let's embark on a journey of bone health, prioritizing a wholesome lifestyle that nurtures and strengthens our skeletons.