Maintaining Bone health

Bone health is the building block of your overall health. Bones provide your body a structure & protect your organs. While childhood is a critical time for development of health & strong bones, bones continue to grow & change throughout their entire life. When you are young, your body makes new bone faster than it breaks the old bones & increases your bone mass. However, as you grow older you start losing bone mass than your gain. Your chances of developing Osteoporosis- a condition which causes your bone to get weak, depends upon how much bone mass you gained at the peak & how quickly you lose after that.

What contributes to loss of bone mass? Let us discuss this in detail.

If you are 50 years of age & above, you should consult a doctor about risk factors for Osteoporosis & whether you need to get yourself screened. The following risk factors should be considered:

1. If you had a fracture after the age of 50.
2. If you are suffering from Calcium & Vitamin-D deficiency. 
3. If you are on medication such as steroids & contraceptives by injection which can increase Osteoporosis risk.
4. Women over age of 65 & men over age of 50

Certain physical changes such as loss of height or change in posture indicate likelihood of weak bones. If you have fragile related structure- fracture due to mild trauma, there are chances of bone mass loss. Some of other risks factors include: 

1. Bone mineral density shows T score of -2.5 or less
2. High level of serum calcium on blood test.
3. Joint or muscle aches.
4. Difficulty in getting up from a sitting position without using your arms to push yourself up.

What should you do to keep your bones healthy?

Fractures & weak bone conditions are a serious threat to your health often leading to hospital stays & recovery for a longer period of time specifically when people in the age band of 50 plus. You should consider the following steps to maintain your bone health:

1. You should have a nutrient rich diet consisting of Calcium, Vitamin, A, D, & K & low fat. Low fat dairy products & foods such as fish, white beans & tofu are a great source of Calcium. Fruits & vegetables such as Broccoli, Kale, Berries & citrus foods are great source of vitamins & minerals
2. Sugar & alcohol should be consumed in moderation. Excess sugar reduces your bone density. More than 2 drinks per day increases the risk of loss of bone density
3. Besides consuming Vitamin D rich foods, spending time in the sun from 10 minutes to 30 minutes, 2 to 3 times a week enables your skin to produce vitamin D on its own.
4. Avoid smoking since smoking lowers bone density & increases the risk of fractures.
5. Regular exercise & weight training strengthens bones.