The first two decades of your life are when you may most impact your peak bone mass by consuming adequate calcium and vitamin D as well as engaging in a bone-strengthening activity. This is when the best protection for bone-thinning osteoporosis begins.
Factors that impact bone health
Bone health can be affected by a variety of factors, for instance:
- The calcium content of your diet
- Physical exercise
- Alcohol and tobacco usage
- Gender
- Size
- Age
- Family history and race
- Hormones
- Eating disorders
- Certain medicines
The signs of the decreased density of bone minerals and both osteoporosis and osteopenia can be challenging to identify and distinguish. Many people discover they have osteoporosis for the first time after undergoing bone density testing or after suffering a fracture and having the cause of their fracture examined.
Physical activity
Bone health benefits from resistance and weight-bearing exercises like running, walking, or lifting weights. Early physical activity may increase bone density.
Smoking
Avoid smoking since it damages your lungs and bones, and can result in osteoporosis.
Eat healthy
Weak bones are usually a result of being underweight and having inadequate nourishment from an unbalanced diet. Children and teenagers need to eat well and nutritious foods to remain healthy. Likewise, they should maintain a healthy weight to keep their bones strong.
Essential minerals for the bone
Calcium is essential for the development and maintenance of healthy bones. Because bones grow quickly through the early years, children and teenagers require the most calcium. People with cystic fibrosis bone disease (CFBD) should consume 1,300–1,500 mg of calcium per day beginning at age nine.
Along with calcium, it’s critical to have proper amounts of zinc as well as magnesium in the body. Low amounts of magnesium prevent the body from using calcium, while inadequate levels of zinc can impair development and delay puberty.
Vitamins
Vitamin D helps our bodies absorb calcium to make our bones stronger. Your body absorbs vitamin D from being in the sun. Vitamin D levels in the blood should be checked once a year and if the amount of vitamin D in your blood is low, you may need to take more as a supplement. Our bodies use calcium to build bone strength, and vitamin D aids in this process.
If you are unsure about your bone strength or are experiencing discomfort or pain in your bones, get yourself examined by a medical specialist or a podiatrist. Catching any condition early can prevent long-term pain and discomfort.
Call the friendly My Chicago Foot Expert staff at (773) 561-8100 or click here to schedule an appointment with Cook County podiatrist Stavros O. Alexopoulos, DPM, in our modern, comfortable Ravenswood office today.