Exercise, calcium and vitamin D: The secret to strong bones

Nowadays, almost everyone knows the importance of calcium for bone growth. But aboutbone healthHowever, few people truly understand its relationship with human health. This condition causes people (especially adults) to have weak bones and not get enough vitamins to help bones grow.

How to strengthen bones at different ages

Bones are living body tissue that is constantly broken down and renewed. The skeleton makes up the entire skeletal system of the human body. Although everyone's bone structure may look the same, each bone has different characteristics that can be discovered through a bone density test.

Sadly, although we always wish we had strong bones, we don't actually have them.In infancy, children rely on strong bones to grow and develop. During the crawling stage, they rely on the bones in their skeletal system to support their body weight and use this as support to stand. Later, children need healthier bones to protect against possible childhood accidents. Because they are so vulnerable to falls, which can lead to bone damage and dislocations, pediatricians have long stressed the need for strong bones to protect delicate organs like the brain and heart.

Additionally, most adults don't take their bone health seriously until they reach menopause.In youth/early adulthood, they tend to have some habits that are not conducive to bone growth. This includes a sedentary lifestyle, excessive drinking and smoking. Osteoporosis is a common disease that threatens bone health, making bones more fragile and vulnerable to injury. This occurs when new bone formation is blocked and cannot replace old bone that has worn away. Osteoporosis often occurs in the hips, wrists or spine of the elderly.

Children and adolescents' bodies grow new bone faster than they break down old bone, so their bone mass increases. But unfortunately, this rate of growth slows down with age, sometimes peaking in your 30s.

 

Three secrets for strong bones

 

1.motion

At any time, you can use active or passive movementImprove bone density. When impacted, our bones react and grow more bone mass to handle the stimulus. Research shows that high-intensity exercise can improve bone density and quality. Likewise, young people should avoid sedentary habits and at least have a moderate, adjustable exercise program. Daily exercises mainly include push-ups and weightlifting, which are most effective in increasing bone mass. If possible, you should also combine it with yoga, jogging and swimming to improve bone flexibility.

People aged 50 and over should also have an exercise program that includes lower-intensity, self-paced endurance and strength training. Regular exercise can help older people maintain balance, coordination and muscle strength of the skeletal system. This can reduce the risk of falls and fractures and enhance aerobic exercise capacity. Exercise may be more fun than you think. Sometimes, dancing with a friend or running up and down the stairs several times a day may do more good for your bones than you think.

2. Supplement calcium

Bones contain 99.5% of the body's calcium, which explains why the body needs about 1000 to 1200 mg of calcium per day to form healthy bones. Low-dairy foods, soy products, and calcium-fortified cereals all contain calcium. If you feel you are not getting enough calcium in your daily diet, you should immediately considerCalcium supplement. Taking calcium tablets is a simple and effective way to supplement calcium. Calcium deficiency can easily cause osteoporosis. There are many over-the-counter calcium supplements available, such as calcium carbonate and calcium citrate. But effective supplements must contain high concentrations of calcium, magnesium, and vitamin D to build bone strength.

3. SupplementVitamin D

Vitamin D strengthens your bones because it improves your body's ability to absorb calcium, promoting bone health. Daylight isVitamin DAlthough vitamin D is a good source of vitamin D, if you want strong bones, you need to get 600 to 800 international units (IU) of vitamin D (daily) through food or supplements. Milk, egg yolks and fatty fish, which are fortified with vitamin D, are good food sources.

To stay active, strong, and mobile in old age, you need to strengthen your bones. To achieve this goal, a healthy diet, adequate exercise and nutrition are essential. Specifically, you can refer to some of the points listed above. Then, you need to develop a health plan based on your own situation to make up for the shortcomings.

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