Bones serve as the framework of the human body. Bone is living tissue which undergoes a cyclical process of building, degradation and rebuilding. While healthy bones can withstand external pressure well enough to prevent breakage, some conditions such as osteoporosis affects building and rebuilding process itself. Instead of strong bones, a person with the disease suffer from the consequences of brittle bones.
Weakened bones due to age and a decrease in bone density
Men and women may have been diagnosed with osteoporosis, although the condition is more common in women, especially women over 50. Just at a younger age, people form more bone than they lose, the process of bone rebuilding slows women approaching menopause. According to the National Osteoporosis Foundation, a decrease in bone density is a sign of osteoporosis. Bone density is measured with a painless radiologic procedure similar to the X-ray and compared with the average of measurements to a man 20 to 30 years. It can lower the risk of osteoporosis by daily right kind of food and regular exercise.
Key nutrients to build strong bones
Vitamin D and calcium are two main nutrients required by the body to form strong bones. This is especially important in young children, the bones are still forming, while vitamin D is necessary for the absorption of calcium, the latter is a key component of teeth and bones. Vitamin D is also important for bone growth. Both of these substances work together to prevent fracture.
The risk of developing osteoporosis increases as people age, particularly in women. Because of this, it is necessary to pay attention to the recommended daily intake of vitamin D and calcium, which includes planning meals with ingredients that are rich in these compounds. The recommended daily allowance for calcium in adults over 51 is 1,200 mg. At the same time, adults over 50 should get 600 international units (IU) of vitamin D. On the other hand, adults aged 50 and below should get 200 IU of vitamin D and 1,000 milligrams of calcium.
Physical exercise to promote stronger bones
Physical activity can be useful in maintaining bone density. There are two different types of exercise that are specifically intended to promote optimal bone strength. These include strengthening muscles and weight-bearing exercises.
Muscle strengthening exercises are usually made with resistance to improve the strength of muscle contraction. Lifting weights, elastic, or practice on the weight machines to contribute to an increase in the number of muscle fibers in the targeted muscle or muscle group. Stronger muscles have a better ability to support bone. On the other hand, are weight-bearing exercises movement taken while upright while legs are permanently planted on the ground and body are moving. Weight-bearing exercises can either be low impact activities (aerobics, step up training) or high impact activities (dance, running, jumping rope). These exercises contribute to building bones and increase bone strength by promoting more compact bone tissue deposition.