Early start of a healthy lifestyle can bring better chances of avoiding osteoporosis and other bone-related issues. Here, we include tips to boost bone health.
Importance of Bone Health
Bones are made up of a framework of protein known as collagen that allows a person to walk, ride a book, and do other physical activities. It protects organs and helps with the storing and releasing of calcium supply.
The mineral calcium is essential in building and maintaining strong bones and promoting cell functions in the body.
A healthy lifestyle during childhood is a good start for bone health. Most people continue to build their bone density up until the age of around 20. As the person grows older, the old bones will be replaced with the newer bones, but more slowly than the peak years.
Many people take their bone health for granted. After all, these body parts work behind the scenes. However, if a bone breaks, it will take a reasonable amount of time to heal and recover, even for kids (who normally heal faster than adults).
According to the Australian Institute of Health and Welfare (AIHW), about 940,000 or 3.8% of the population, suffers from osteoporosis.
The Connection between Osteoporosis and Bone Health
Bones are living tissues that tend to break down and be replaced over time. Osteoporosis occurs when the new bone does not keep up with what is lost.
Osteoporosis is a silent disease that causes bones to become weak. It is common in older women over the age of 75. Its effect can lead to serious health risks and complications. People who have this condition often do not recover well after a fall injury.
The good news is that there are ways to prevent bone loss and boost bone health.
6 Lifestyle Approaches to Promote Bone Health
Boosting one’s bone health can begin from childhood and continue into old age. The following activities can contribute to bone’s overall vitality.
- Engage in some form of exercises
Physical exercises help strengthen the bones. Engage in strength training, such as using weights and resistance bands. Balance training such as yoga, Taiichi, and even simple walking around the neighbourhood is good for bone health.
These exercises help improve balance and promote muscle strength to prevent falls, which are the leading cause of bone injuries.
- Get Balanced Nutrition
Vitamins and minerals intake plays an essential role in bone health, especially calcium and Vitamin D. Taking multivitamins will help ensure that a person gets enough nutrients that they need.
A well-rounded diet is also a factor for healthy bones. Eat a good amount of protein, which can help build and repair bone muscles. Also, add dairy products like cheese and yogurt to the meal plan, along with green leafy vegetables. These food choices are excellent sources of calcium and other vitamins.
- Maintain a healthy weight.
Excessive weight is a risk factor, particularly for women. The menstrual period often stops due to poor diet and a sedentary lifestyle, meaning that the Estrogen count in the body becomes too low to support bone growth.
- Quit smoking and limit alcohol intake
Excessive smoking and alcohol intake both lead to a decrease in bone mass.
Nearly 11.6% of the Australian population consume tobacco smoke. Unfortunately, smoking is a known risk factor for osteoporosis. Nicotine and chemicals found in tobacco can slow down the production of bone-forming cells.
- Know your Triggers
Consult a doctor and know which health conditions and medication can increase the chances of developing osteoporosis. Steroid intake and celiac disease can result in thin and weaker bones.
It is important to seek professional advice in developing a prevention strategy that addresses these factors.
- Treat bone injuries
Bone fractures and other bone-related injuries require immediate first aid care. The healing may take some weeks or months, but a speedy treatment can lessen the recovery time.
Remember to keep the body strong and healthy while in recovery. Failure to do so can result in long-term complications and permanent disabilities.
Learn First Aid
Determining the likelihood of injuries and providing first aid care are essential steps in promoting bone health.
A bone fracture can be painful and immediate treatment is necessary. Consider getting a first aid course if you have concerns about osteoporosis and other bone-related injuries.
Are you interested in getting trained?
To make the initial step towards becoming first aid trained, check our course list to find details of First Aid Training in your area.