Bone health is essential to the overall health and quality of life in individuals. Healthy bones play many roles in the body and are continuously changing, thus they must adapt to the stresses imposed upon it. Bones provide the body with structure to allow for mobility and protection against injury. They serve as a storage for minerals that are vital in the body, as well as, protection for our organs.
What affects Bone Health?
There are a number of factors that can affect bone health. Below will list 5 factors that may have an affect on your bone health.
1| Diet: Calcium is a major public health concern because the average American consumes levels of calcium that are well below the recommendation for optimal bone health. Adults between the ages of 19 to 50 and men 51 to 70, should consume 1,000mg of Calcium per day. That recommendation increases to 1,200 mg per day for women over the age of 50 and men over the age of 70. Vitamin D is also important because it aids in the absorption and utilization of calcium. Adults between the ages of 19 to 70 should consume 600 international units a day of Vitamin D and those over the age of 71 should consume 800 international units per day.
2| Tobacco and Alcohol Use: Smoking, as well as, heavy alcohol use, can decrease bone mass and increase fracture risk. Smoking cessation and limiting alcohol intake is a great way to improve your bone health.
3| Weight: Maintaining a healthy body weight is important for bone health. Being underweight can increase your risk of fracture and bone loss.
4| Age: As you grow older, your bones become weaker. Preventing falls or avoiding fall risks will help to protect bones, especially for those people that are over 60.
5| Physical Activity: All types of physical activity, including weight bearing and loading, can contribute to bone health and is important throughout life.
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References:
https://www.ncbi.nlm.nih.gov/books/NBK45503/
https://www.ncbi.nlm.nih.gov/books/NBK45504/
https://www.ncbi.nlm.nih.gov/books/NBK45518/
https://www.ncbi.nlm.nih.gov/books/NBK45500/