Factors affecting Bone Density and Bone Health
Several factors that affect bone health and bone density are as follows:
Low Calcium Diet: A low calcium diet leads to reduced bone density, premature bone degeneration, and an enhanced likelihood of bone fractures.
No Physical Activity: Indolent individuals are at a higher risk and hazard of osteoporosis.
Drug Dependence: Several studies evidenced that drug dependence leads to brittle bones. Also, regularly consuming alcohol can further double the chance of osteoporosis.
Sex: Women are at higher risk of osteoporosis because they have less bone tissue than men.
Size: Thin people are also at even more risk.
Age: Bones become weaker and thinner when people age.
Genetics: The risk of osteoporosis increases significantly when a person has a family history of bone fractures.
Maintenance of Bone Health and Bone Density
Several ways and habits, that can help in maintaining bone health and improve bone density include the following:
Intake of calcium-rich diets: For people between 19 to 70 years, the recommended dietary allowance (RDA) is 1,000 mg of calcium per day. The guidelines extend to 1,200 mg per day for women aged 51 years and men aged 71 years or older. Best calcium sources comprise almond, kale, sardines, dairy products, broccoli, preserved salmon with bones, and soy products, including tofu.
Intake of Vitamin D: The human body requires vitamin D to ingest calcium. The guidelines extend to 800 IUs per day for people who are 71 years. Vitamin D sources comprise oily fish, including trout, salmon, tuna, whitefish, eggs, mushrooms, cereals, milk, and sunlight.
Daily physical exercise: Weight-bearing exercises like jogging, climbing stairs, and walking is good to develop healthy bones and prevent bone contraction.
Withdraw drug abuse: Quitting smoking aids in developing healthy bones. For men and women, drinking alcohol is injurious to health, and hence should be stopped.
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