*हिंदी में पढ़ें: हड्डियों की मजबूती बढ़ाने के 9 प्राकृतिक उपाय
Fast Facts
- Humans are born with 300 bones, but have 260 bones as grown-ups.
- More than 50% of your bones are present in your hands and feet.
- Bones are strong, but your tooth enamel is even stronger!
- The human skeleton undergoes a process of continual remodelling.
- Your legs have the longest bones of the body, and your ears have the smallest bones.
- Joints are like hinges that connect bones and allow movement (as in knees and elbows). But some joints do not move at all (skull joints).
- Bones have the ability to heal on their own.
- You achieve peak bone density in your late 20s or early 30s.
- Women are at a higher risk of low bone density and bone loss.
- Smoking can result in loss of bone density.
- Low bone density often has no symptoms until a fracture occurs.
- The DEXA test is used to check bone density.
The human body is a big example of the natural law of adaptation. People living in hilly regions generally walk a lot on the rough terrain. This practice enhances their lung capacity, besides hardening their bones and joints. But what about urban people? How can they increase their bone density and have stronger bones?
A considerable number of city inhabitants lead sedentary lives. A lack of movement may have an adverse impact on their bone health and density. This makes them more prone to bone-related issues, such as osteoporosis. It also means that if we want stronger bones, we should stay physically active. Participating in physical activities during childhood is especially beneficial for bone health.
Why is Bone Health Important?
Bones are a constantly changing organ of the human body. The body keeps making new bone and breaks down old bone – in a process called remodelling. During youth, new bone synthesis is faster than the breakdown of old bone. So, your bone mass continues to grow. Most people have the maximum bone mass around age 30. Bone remodelling continues after that too. But the difference is that bone loss overtakes bone gain.
Osteoporosis is a condition wherein bones become weak and prone to fractures. Your probability of developing osteoporosis depends on the amount of bone mass you have by the age 30, and how fast you lose it afterwards. The higher peak bone mass you have, the better bone density you have built up, and the lower your likelihood of developing osteoporosis as you age.
Which Factors Affect an Individual’s Maximum Bone Mass?
Well, your peak bone mass depends on several factors. The prominent ones include:
- Genetic makeup (genetic composition)
- Physical conditioning
- Diet
- Sleep
Genetic constitution is something that you cannot alter. However, there are other aspects that you can take care of to increase your bone density – naturally. In this blog, we are going to have a look at these factors so that you can strive for good bone health.
1. Catch Them Young
Childhood is the formative stage for not only developing good habits and values but also laying the foundation for strong bones. Encourage growing children to play outdoors and engage in activities like running and jumping – that involve high-impact physical activity.
How does this help? It puts load on their spine and leg bones. Other activities like handstands and pulling, pushing with hands and arms, help make the arm bones robust. Regular participation in these and other similar activities is a good way to build maximum bone mass.
2. Do It Yourself
These days, we witness a growing trend of hiring maids and servants. That means we no longer perform even minor tasks on our own. Let’s stop being dependent and start performing tasks like walking down to the grocery store to purchase things on our own.
Not only will you buy better stuff and get an opportunity to socialise with real people, but it will also load your arms and shoulders as you carry a 5-10 kg weight. Similarly, it is also good to engage in activities like gardening, moving furniture, and redoing your interiors. It may help enhance your bone health and make them denser.
*Note: Structured exercise is more effective.
3. Get Adequate Sunlight
Exposure to sunlight can work wonders for our bones. Although sunbathing is not advisable in countries like India, since the sun can be scorching hot in many parts of the country. What you can do is spend quality time outdoors, preferably in the early morning or early evening.
This will help you get adequate Vitamin D without getting exposed to the harmful UV rays and air pollution.
*Note: Directsun exposure is necessary for the body to synthesise Vitamin D.
4. Eat Natural
Every other day, we hear of some new diet fad. But let’s remember that super diets are for a specific purpose. For people who do not engage in hard physical work, the best would be – eating local and seasonal food products.
The key lies in avoiding processed food items and switching to natural options. Also, food should be minimally cooked to retain its vitamin and mineral content. Consume plenty of fresh fruits and vegetables – raw or lightly sautéed. It is the combination of fibre, vitamins, and minerals that helps build strong bones.
Other diet tips for stronger bones:
Enough Proteins – Proteins are the building blocks of our body. Consume adequate protein (for denser bones). Examples of protein-rich food items are milk, paneer, curd, lean meats, fish, eggs, legumes, beans, soy (tofu), nuts, and seeds.
Adequate Calcium – Apart from other functions, Calcium is essential for building bones and keeping them healthy. Some good sources of Calcium include dairy products, green vegetables, and fortified foods (juices, breakfast cereals, soymilk, etc.).
👉 Also read: Which Food Is Good For Knee Pain?
5. Exercise for Stronger Bones
All kinds of exercises, such as weight-bearing exercises, impact exercises, and strength-training exercises, help promote overall health. However, for stronger bones, you need to perform site-specific exercises.
Here are some examples:
- Walking, running, jumping – for stronger leg and hip bones
- Lifting and carrying weight – for stronger hip, spine, and sometimes, arm bones
- Stretching and strengthening – for better spine health
6. Maintain a Healthy Weight
Excess weight can prove harmful for your overall health, and your bones, too! It puts excessive stress on your bones, especially your knees. This can lead to earlier knee issues, and also raise the risk of fractures.
Strive to maintain a healthy weight to protect your bones and joints. A balanced diet and regular exercise can help you accomplish this goal.
7. Avoid Low-Calorie Diets
Very low-calorie diets or crash diets can harm bone health. Such diets usually lack essential nutrients, such as calcium, vitamin D, and protein. This hinders bone formation and speeds up bone loss. Follow a balanced and sustainable dietary strategy to nourish your body and support bone health.
8. Manage Stress
Persistent stress can have an adverse effect on bone health. When under stress, your body releases detrimental hormones like cortisol, which can contribute to bone loss. Keep your stress levels under control by practising yoga, meditation, deep breathing, or spending time in the lap of nature to control stress and promote bone health.
9. Say No to Tobacco and Alcohol
Giving up tobacco (smoking and vaping) and alcohol does not directly increase the density of your bones, but it can reduce your risk of osteoporosis. Look at it this way – while a healthy diet improves your bone density, tobacco and alcohol do just the opposite by making the bones weaker. So, even if you are doing enough to strengthen your bones, smoking, vaping, and alcohol can play spoilsport and ruin everything.
Additional Tips
- Get 7-8 hours of quality sleep each night
- Consume enough electrolytes like magnesium and potassium through diet or as supplements
- Limit salt (sodium) intake and include potassium-rich foods in your diet
- Get regular checkups for bone health, especially if you are at risk for osteoporosis
Conclusion
Good bone health is essential to an active and independent life. By following the approaches mentioned in the blog, you can keep your bones dense, strong, and healthy. Stronger bones means – you can continue to participate in your favourite activities without fearing mobility or fracture issues. For individuals at risk, periodic screening with a DEXA scan and consultation with a specialist is recommended for early detection and management.
Remember, it is never too early or too late to begin caring for your bones. While beginning early in childhood is the best, you can start bone care in your youth, middle age, or golden years. And continue to live healthy for years to come.
Think your bones are losing strength? Consult the best orthopaedic doctors in Chandigarh at Sohana Hospital. Be it age-related osteoarthritis or any other bone and joint condition, get expert advice from specialists with years of experience. The hospital uses the most advanced diagnostic tools and a personalised treatment strategy to ensure you get fast relief and lead a pain-free life.
Start investing in your bone health – keep your bones strong for life.
Frequently Asked Questions (FAQ) on Bone Health
1. What are the symptoms of bone loss?
There are no clear symptoms initially. But as bone loss worsens, there may be signs like:
- More pain in the back, hips, and knees
- Reduced height
- Minor falls resulting in fractures
- A stooped posture
2. How do I know if I am getting adequate calcium and vitamin D?
Blood tests can give precise levels of your calcium and vitamin D. General signs of deficiency include:
- Calcium: Muscle cramps, fatigue, brittle nails, toothaches, etc.
- Vitamin D: Muscle weakness, bone pain, frequent infections, etc.
3. Can any medicines help promote bone health?
Yes. There are medications for those with osteoporosis. These medications work in different ways, like improving bone density, slowing down bone breakdown, or enhancing calcium absorption. However, you must not take any medicines without a doctor’s advice.
4. Can I still build strong bones if I start caring for them later in life?
Yes! It is never too late to strengthen your bones. By following the measures mentioned in this blog, you can considerably improve your bone density and lower your risk of fractures even as you grow older.