हिंदी
CHANDIGARH
The health of bones change tremendously, new bone is made and old bone is broken down. At a young age, the body makes new bones at a faster rate than it breaks down old bones and bone mass increases.
Doctors explained that most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.
What can I do to keep my bones healthy?
You can follow some simple steps to prevent or slow bone loss which includes:
Add plenty of calcium to your diet:
Adult age from 19 to 50 and for men age 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The suggestion further increases to 1,200 mg a day for women aged 51 and above and for men aged 71 and older.
Calcium is enriched in products including dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products. If you’re not getting enough calcium from your diet, consult your doctor about supplements.
Include vitamin D:
Our body requires Vitamin D to also help your calcium. From age 19 to 70, the requirement of vitamin D is 600 international units (IUs) in a day. For the above 70 years, the suggestion rises to 800 IUs in a day
Food ingredients packed with vitamin D are oily fish, such as salmon, trout, whitefish and tuna. Also, mushrooms, eggs and fortified foods, such as milk and cereals, are good origins of vitamin D. Sunlight is a natural source of vitamin D. You can also take supplements of vitamin D by consulting your doctor.
Do a physical activity in your daily routine: Exercises, such as walking, jogging, and climbing stairs, can make your bones strong and less loss of bones.
Limit alcohol consumption: Avoid smoking as much as you can. As per the experts, if a woman is habitual of alcohol then she is allowed to drink one alcoholic drink each day and on another hand, a man is advised to consume only two alcoholic drinks a day to protect their bone density.
