Oct 18, 2024
Tips for maintaining bone health
Siddhartha JanaVegetables, rich in vitamin C, promote bone formation and protect bone cells from damage, improving bone health across all age groups, especially in children and older women.
Source: Canva
Weight-bearing and strength-training exercises boost bone formation in children, prevent bone loss in older adults, and increase muscle mass, benefiting bone health.
Source: Canva
Calcium is crucial for bone strength, with daily recommended intakes ranging from 1,000 mg to 1,300 mg, ideally sourced from food rather than supplements to lower heart disease risk.
Source: Canva
Maintaining a healthy, stable weight supports bone health, while both low body weight and obesity increase the risk of bone density loss and fractures.
Source: Canva
Excessive alcohol and caffeine consumption hinder calcium absorption, contributing to bone loss, so it's advisable to reduce intake and opt for healthier beverages like water, juice, and milk.
Source: Canva
Bone health supplements, including calcium, vitamin D, magnesium, and omega-3, can provide extra protection when dietary intake or sun exposure isn't sufficient.
Source: Canva
Smoking negatively impacts bones, increasing the risk of osteoporosis. Quitting smoking can reverse or slow these harmful effects on bone health.
Source: Canva
Bone mineral density tests, like DXA, are recommended for women within two years of menopause and for those with certain risk factors to assess osteoporosis and fracture risks.
Source: Canva
Hidden struggles of postpartum women: From weight anxiety to mental health challenges