Reasons for low bone health:
- Low intake of calcium rich diet results in low bone density and weak bones. Bones tend to become so weak, even smallest of pressure is enough to fracture them.
- Those who do not remain active are more at the risk of developing osteoporosis.
- Tobacco and alcohol also adversely affect the bone health. Drinking two alcoholic drink daily weakens the bone. Alcohol slows down the calcium absorbing power of the body.
- The presence of a large amount of thyroid hormone in the body affects the bone health.
- Hereditary traits are also a prominent reason.
Remedies to help recuperate weaker and maintain strong bones:
1. Calcium rich diet
Calcium is the major component of bones. Calcium forms them and keeps them healthy. A diet full of calcium is must for the age group of 19 to 50.
- Low-fat dairy products like curd, Cottage cheese, milk have high calcium content.
- Green vegetables like Broccoli, spinach are also rich in calcium.
- Soy products like tofu are also good.
- Beans of all types have plenty of calcium.
2. Exercise and yoga
To maintain a good bone health, include exercise in your daily regime along with healthy diet. Exercise increases the bone density and builds the muscles which support bones and joints.
- For healthy and young people weight training is a good exercise that builds muscles, boosts bone density and makes bone strong.
- Hiking, mountaineering and trekking are some activities that are adventurous and at the same time strengthens bones.
- Dancing or aerobics is also a healthy activity to be included in your daily routine.
- Running, walking and ladder climbing boosts the stamina and also maintains your body weight. So always do 30 minutes brisk walk and stop using lifts as much as possible.
3. Early morning Sunbathing
Along with calcium intake, Vitamin D is also essential as it helps the body absorb calcium better. Taking early morning sunlight is the best way of Vitamin D. Expose your arms and legs to the sunlight for around 10-15 minutes for strong and healthy bones.
In the absence of Vitamin D in the body, bones become very weak. Leading to various bone diseases like rickets in children and osteoporosis in adults.
4. Lower salt intake
According to study, high salt intake increases calcium excretion through urine. Thus bones brittle and more prone to fractures.
High salt intake also affects women after menopause and their bones become very weak. They develop the joints pain and loses their stamina.
An average salt intake of most of the people is 9gm per day and more. But as recommended by doctors, it should not go beyond 6gm. Also, processed foods should be avoided as they are high in salt content.
5. Avoid fizzy drinks
Most of the people today are just addicted to sodas and coffee. Their morning kick starts with these beverages and these non-nutritious and caffeinated drinks have replaced calcium-rich milk.
Sodas and coffee have a large amount of caffeine and phosphoric acid which stops calcium absorption in the bones and thus calcium gets excreted out through urine.
Low calcium absorption results in decreased bone density and thus develop the chances of osteoporosis in the future. Studies have suggested that women are worst affected by the consumption of colas and coffee.
So, it’s better to cut out these useless beverages from your daily intake and replace them with milk and other nutritious drinks like orange juice.
6. Stop smoking
Smoking also leads to weak bones. Those who smoke regularly in large amount are at the risk of developing osteoporosis. Their bones get brittle due to low bone density.
So, it’s good to stop smoking to maintain a good bone health.
7. Reduce alcohol consumption
Excess of anything is bad, it’s necessary to maintain a balance in what you consume. Alcohol if taken in a large amount is very bad for bone and overall health. It causes a number of diseases.
The recommended healthy limit for men is 2 drinks a day and for women, it is 1 drink a day.