New bone is always being formed in the body while the old ones are constantly being broken down. Your bone mass increases when you're young because your body produces new bone more quickly than it degrades existing bone. Around age 30, the majority of people reach their peak bone mass. Following that, you continue to lose slightly more bone mass than you gain, as a result of bone remodelling.
How much bone mass you have by the time you are 30 and how quickly you lose it afterwards determine how likely you are to develop osteoporosis, a disorder that makes bones weak and brittle.
What Is Osteoporosis:
Osteoporosis is a condition that affects the bones. It leads to an increase in the size of the spaces, which are already present in the bones, thereby causing the bone to lose strength and density. In addition, the outside of the bone grows weaker and thinner.
This condition can occur in people of any age, but it’s more common in older adults, especially women.
People with osteoporosis are at a high risk of fractures, or bone breaks. The most commonly affected bones are the ribs, hips, and the bones in the wrists and spine.
Ways To Keep Your Bones Healthy As You Age:
Your diet, which should include vegetables and protein, as well as your physical activity, like strength training, helps support and maintain bone health and density.
1. Consume A Lot Of Green Vegetables:
You need to consume a lot of vegetables for strong bones as they are among the best providers of vitamin C, which promotes the growth of cells that make bones. Additionally, some research implies that the antioxidant properties of vitamin C may shield bone cells from deterioration. Additionally, vegetables appear to improve bone density, also referred to as bone mineral density. Consuming a lot of green and yellow vegetables has been associated to maintaining bone mass in young adults and increasing bone mineralization throughout youth.
2. Incorporate A Calcium-Rich Diet:
The Recommended Dietary Allowance (RDA) for calcium is 1,000mg per day for individuals aged 19 to 50 and for men aged 51 to 70. For men and women who are 71 years of age and older, the dosage is increased to 1,200 mg per day.
Dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products like tofu are all excellent sources of calcium. If it's hard for you to consume enough calcium through diet alone, talk to your doctor about taking supplements.
3. Consume Enough Protein:
Bone health depends on getting enough protein. Actually, protein makes up around 50% of bone.
According to studies, eating too little protein lowers the body's ability to absorb calcium and may also alter how quickly bones are made and broken down. However, worries have also been expressed that high-protein diets drain calcium from bones in an effort to balance out blood that is becoming more acidic.
However, studies have shown that this doesn't happen in persons who consume up to 100 grams of protein per day, provided that this is balanced with a sufficient amount of plant foods and calcium. Furthermore, eating more protein-rich foods may help you maintain your bone mass while losing weight.
4. Say 'No' To Smoking And Alcohol Consumption:
Alcohol abuse and smoking can have a negative impact on bone health. Heavy drinking interferes with the body's ability to absorb calcium and lowers bone production, while smoking diminishes bone density. Also, limit your alcohol intake to moderate levels, which is one drink for women and up to two for men per day.