How to keep your bones strong as you age

How to keep your bones strong as you age

Your bones are living and 20-40 percent undergo remodeling (breakdown and rebuilding) every year. One of the biggest fears in late adulthood are falls, fractures and various bone related problems such as Osteoathritis and Osteomalacia. Because as you age, you lose a significant amount of bone every year about 0.3 to 0.4 percent loss from your thirties, and accelerates to about 2 - 4 percent in women after menopause and 1 -2 percent in men after sixty. 𝐓𝐡𝐞 𝐦𝐨𝐬𝐭 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐟𝐚𝐜𝐭𝐨𝐫𝐬 𝐭𝐡𝐚𝐭 𝐚𝐟𝐟𝐞𝐜𝐭 𝐛𝐨𝐧𝐞 𝐝𝐞𝐧𝐬𝐢𝐭𝐲 𝐚𝐫𝐞: 1) Calcium - not just found in milk, fishes, but also in Vegetables such as Spinach. This is the reason why some cultures can do without milk and have normal bone development. 2) Parathyroid hormone - involved in the breakdown and remodelling of bones. 3) Sunlight - Vitamin D from sunlight is very important in the absorption of Calcium, 'the yeast in the bread of calcium intake.” It is the primary source of Vitamin D and is important in the absorption of calcium into bones. 4) Exercise - the bones need resistance to keep them Strong, in other words the less active you are the less muscle you generate and more your bones become fragile and atrophy. 𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐭𝐨 𝐬𝐭𝐚𝐲𝐢𝐧𝐠 𝐟𝐢𝐭 𝐰𝐢𝐭𝐡 𝐒𝐭𝐫𝐨𝐧𝐠 𝐛𝐨𝐧𝐞𝐬 1) Balance staying indoors with outdoor activities that keep your Vitamin D' levels up. 2) Incorporate calcium rich foods like Vegetables into your daily habits. Milk is also rich in Calcium. 3) Kids undergo the most of remodelling of bones therefore need the most sunshine, calcium and exercise; so also allow kids play outside. 4) Stay physically active while you are young to build bone mass to its peak (peaks at twenties though), to reduce chances of bone problems such as fractures, osteoporosis at old age when your skeleton becomes less dense and fragile. 5) Get your Vitamin D levels checked and Supplement with a Vitamin D supplement in the absence of proper sun exposure (or for dark skinned people living in warmer climates) Finally; one of the reasons why Sunshine is important is because: when Vitamin D is absent, calcium is poorly absorbed in the intestines to get to move into your skeleton and bones despite your daily intake of Calcium.

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