Comprehensive Approach to Bone Wellness -8 Essential Tips From Diet to Lifestyle

Weight tracking is a common way most of us try to keep track of our well-being. Even a slight change in weight stresses us, and we start being more conscious of what we eat and increase the intensity of workouts to shed those extra kilos. But have you ever tracked your bone mass? If there is one thing far more important than a few kilograms here and there, it is your bones and their health.

Let us see some startling statistics to know the trends in bone health and how they affect our bodies:

1. According to the BMD manufacturer's data, which is based on the Western population, 70% of Indian men (> 50 years) and 48% of post-menopausal Indian women had osteopenia.
2. According to a report in the National Center for Biotechnology Information, “One in four women older than 50 yr is believed to suffer from osteoporosis," which is directly related to bone health.
3. Obesity is a leading cause of bone-related diseases in adults in India.

These statistics point towards a need for a comprehensive approach to how we look at bone health. Understanding the need for a focused approach, the Indian Orthopaedic Association observes August 4 as the National Bone and Joint Day in India. It highlights the importance of strong bones and joints for people of all age groups.Your bone density, or bone mass, determines how healthy your bones are! The protein in bones, called collagen, constantly reloads itself, but it starts decreasing by 1% per year after the age of 20.

This signifies that a comprehensive approach to bone wellness is necessary to ensure that your bones support you throughout your life.

* So, here we bring you eight essential ways in which you can ensure that your bones stay strong:

1. Start strength training

High-impact exercises, including lifting weights, increase bone density and bone strength in adults. Women are most prone to bone-related issues like osteoporosis. A regular fitness regime involving strength training helps gain muscle mass and improve bone health. A regular fitness regime that includes weight lifting and strength training results in increased bone mineral density, increased bone size, reduced inflammation, protection against bone loss, and increased muscle mass.

2. Include a Protein-Rich Diet

More than 50% of the bone is made up of protein. It is not a wonder that a low intake of protein is directly related to poor absorption of calcium, causing brittle bones and increased chances of bone injury. A protein-rich diet helps with better bone density, a lower risk of fractures, and the preservation of bone mass. A higher intake of protein is directly related to lowered chances of age-related bone injuries and diseases.

3. Have a Calcium-Rich Diet

Bone health is heavily linked to calcium intake, and hence it is recommended to include milk, a powerhouse of calcium, in the diet of children. A healthy diet for adults must include almost 1,000 mg of calcium in the form of dairy products, almonds, salmon, sardines, and tofu.

 4. Bring in the Dual Power of Vitamin D and Vitamin K

Vitamin D and Vitamin K are the “backbones” of excellent bone health. A diet rich in eggs, meat, and soybeans provides enough vitamin K, boosting bone formation. Sun exposure synthesizes vitamin D in the body, which boosts calcium absorption and builds the foundation for better bone health. Animal fat in the form of meat and cheese also supplements the synthesis of small quantities of vitamin D.

5. Include Omega-3 Superfoods

Foods rich in Omega 3 are considered to be age-reversing. Omega 3 has anti-inflammatory properties that keep your bones healthy and happy without any wear and tear. Flax seeds, chia seeds, and fish are considered to be excellent sources of omega-3 and should be consumed in controlled proportions to maintain the well-being of your bones.

6. Welcome Vegetables in Your Diet

Most people don’t link vegetables with good bone health, but yellow and green vegetables are linked to bone growth in children, reduced bone loss and calcium loss in women, and enhanced bone strength in adults in general. Add that dash of green to your diet to amplify your bone strength.

7. Keep Track of Your Weight

Being underweight and overweight both have their cons when it comes to bone health. Underweight people, due to their insufficient dietary intake, stand at an increased risk of bone loss, and obesity is linked to greater chances of bone-related injuries due to the added stress of weight. Keep track of your BMI and your lifestyle to ensure that you stay fit and healthy.

8. Maintain Bone health with Magnesium and Zinc

The intake of magnesium and zinc indirectly affects your bone health. A diet rich in magnesium activates vitamin D, which in turn helps calcium absorption in the body. Certain foods support bone health and bone density by enriching the zinc present in the bones. Whole grains, nuts, seeds, and legumes are excellent sources of magnesium and zinc, enhancing overall bone well-being.

* Summing up: