Importance of Healthy Bones And How To Take Care of Them

1. Importance of Healthy Bones And How To Take Care of Them It is simpler than you think to protect your bone health. According to expert doctors at the best orthopedic hospital in Vadodara, your diet, physical activity, and other lifestyle factors can affect your bone mass. Bones serve many functions in the body, including structure, organ protection, muscle anchoring, and calcium storage. While it is essential to build strong and healthy bones during childhood and adolescence, you can also protect bone health during adulthood. You may know some older adults (grandparents, aunts or uncles, or family friends) concerned about their bones weakening. You may even know someone who has difficulty getting around because of osteoporosis-related bone fractures. You might think that only the elderly need to be concerned about this. However, you can take steps right now to ensure that your bones remain as healthy as possible as you age. Eating a calcium- and vitamin-D-rich diet, getting plenty of exercise, and developing good health habits can help keep your bones healthy for the rest of your life. If you don't do everything you can now to strengthen your bones, you may develop osteoporosis later in life. Many people are unaware of osteoporosis because bone loss occurs gradually over time and has no symptoms. A broken bone in the spine, hip, or wrist may be the first sign of osteoporosis. These fractures can be excruciatingly painful, making it difficult for a person to walk or perform daily tasks. Osteoporosis is typically associated with the elderly, but you can lower your risk while still young by eating the right foods and exercising regularly. To reach their full potential, your bones require three major nutrients: calcium, vitamin D, and physical activity. Making sure you get enough when you're young pays off later in life, allowing you to avoid looking hunched over (due to spine fractures) and continue doing the sports and other activities you enjoy. The Recommended Dietary Allowance (RDA) for calcium is 1,000 milligrammes (mg) per day for adults aged 19 to 50 and men aged 51 to 70. For women aged 51 and up and men aged 71 and up, the daily dose is increased to 1,200 mg. Calcium-rich foods include dairy, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products like tofu. Talk to your doctor about supplements if you're having trouble getting enough calcium from your diet. To absorb calcium, our bodies require vitamin D. The RDA for vitamin D is 600 international units (IUs) per day for adults aged 19 to 70. The recommendation for adults 71 and older rises to 800 IUs per day. Oily fish, such as salmon, trout, whitefish, and tuna, are high in vitamin D. Mushrooms, eggs, and fortified foods like milk and cereals are good sources of vitamin D. Sunlight also aids in the production of vitamin D in the body. Walking, jogging, and climbing stairs are all weight-bearing exercises that can help you build strong bones and slow bone loss.

2. Alternatively, you can consult with experts at the best multispeciality hospital in Vadodara to check you need to use supplements.