Learn some tips for good bone health
As women start with lower bone mineral density and lose bone mass more quickly with age, they need to pay special attention to their bone health as against men. Read on to know how a healthy lifestyle can help you maintain healthy bones.
Bones play an important role in the body. They are living structures in the body that form the body framework; protect organs, support muscles and store calcium.
With time old bones wear away and new ones replace them. Weak bones causeosteoporosis; which develops when the pace of new bone formation cannot keep up with the loss of an old bone. Women are at greater risk for osteoporosis than men.
Women reach their peak bone mass by the age of 18. After that they build only small amounts of bone mass till 30. Thereafter, the body only replaces old bone cells and does not build bone mass. With time, further loss of bone mass leads to weak bones resulting in fractures, breaks and even death. Though, it is not possible to build bone mass as an adult, yet it is possible to maintain healthy bones.
|Bone Health Trivia
68 percent of the world population at risk for osteoporosis are women.
One in every three women over 50 will experience osteoporotic fractures, as will one in every five men.
75 percent of all cases of hip osteoporosis affect women.
In women over 45 years of age, osteoporosis accounts for more days spent in hospital as compared to other reasons.
Evidence suggests that many women who sustain a fragility fracture are not appropriately diagnosed and treated for probable osteoporosis.
Here are some tips to maintain bone health:
Diet: It is important to include Calcium and Vitamin D in your diet. The human body does not produce calcium hence it is important that it be absorbed through food. Calcium is found in milk, cheese, yogurt and other dairy products. Dark green leafy vegetables and almonds are also a good source of calcium. Intake of Vitamin D is necessary to help body absorb the calcium. Smoking and excessive consumption of alcohol are best avoided.
Exercise: Weight bearing exercises like walking, climbing stairs, dancing, rope jumping, basketball, soccer and weight training can help one maintain strong bones. These are exercises that force you to work against gravity. It is however, necessary you talk to your doctor before you begin a strict exercise regimen.
Regular health checkups: One should get regular health check-ups done as recommended by their health care advisor. If you are at high risk for osteoporosis, a bone density test will help your doctor prescribe the right medication for you to prevent it.
Bone loss is a normal part of ageing. However if bone health is neglected totally, it could prove fatal. A healthy lifestyle is all you need to keep your bones healthy and reduce your risk of fractures.