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Healthy bones, active body!

How To Keep Your Bones Healthy?

Bones are a very important part of our body as they protect our organs. Strong bones are necessary to be physically fit and healthy. When we are young, our bones are stronger and harder. But, as we age and reach our 40s, they gradually lose their density. This problem especially affect women as they are prone to suffer from Osteoporosis. Though Osteoporosis has no initial symptoms, an X-ray can show the amount of damage done. But, not many realize the condition until they have a fracture.

Why are bones necessary?

  • They provide structure to the body.
  • They protect organs and anchor the muscles
  • They store and provide calcium.

The factors that affect Bone Health

  • Your calcium intake.
  • Your daily diet
  • Your Physical activity.
  • Tobacco and alcohol intake.
  • Gender, size and age. (Women, overweight people, extremely thin and aged people are more prone to bone issues.
  • Genetics and family history.
  • Hormone levels. (Thyroid hormone can cause bone problems.)
  • Eating disorders like anorexia or bulimia.
  • Medical conditions like gastrectomy, weight-loss surgery, Crohn’s disease, celiac disease and Cushing’s disease can affect your bones.
  • Use of some medications.

How to prevent Osteoporosis and build Strong Bones?

  • Have a calcium rich diet. Milk and dairy products are very rich in calcium.
  • Hence, eat yoghurt, cheese sandwich, almonds and spinach. Also drink at least one glass of milk every day.
  • Vitamin D is very important to absorb calcium. Vitamin D can be obtained from sunlight. Hence, soak yourself in early morning sunlight. Eat fish, liver, cereals, and egg.
  • Quit habits like smoking. Smoking will definitely harmful for the bones.
  • Do not eat too much of protein. Eating large amounts of meat, cheese and protein can drain the body’s calcium and weaken the bones.
  • Take in less salt as it accelerates the body’s loss of calcium.
  • Be active and exercise regularly. Walk, run, swim, dance, and play sports. The more you use your bones, the stronger they get.
  • Maintain ideal weight according to your height.

Your bones are vital for the nourishment of your body. It is necessary to take care of them to prevent osteoporosis that may occur over time. A balanced diet, regular exercise and good habits can prevent the loss of bone calcium.

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James Watson
Xcode is a pioneer in personal genomics, focussed on enabling personalized preventive healthcare. We are dedicated to empowering physicians, wellness professionals and customers with the most validated, accurate and actionable genomic information to positively impact and improve their client's health and quality of life.