How is your bone health ? Taking care of your bones is extremely important for those who want to live a healthy life at all stages of life, from childhood to old age. It’s also a way to prevent health problems such as arthritis, osteoarthritis, and osteoporosis.
How important is bone health?
Have you ever wondered how important it is to take care of your bone health? If so, know that the human body is made up of various bones and cartilage (from head to toe), which play important roles in essential functions we perform daily, such as moving our bodies and supporting ourselves.
In other words, bones and cartilage are responsible for the movement of all limbs, both upper and lower, such as arms , fingers, head, legs and feet, allowing us to walk, squat, jump and carry.
In total, there are 206 bones present in the body of an adult person, and as the years go by and with the arrival of old age, this number can vary, considering bone loss.
Regarding vital organs, classified by their important functions, such as the brain, heart and lungs, without them it would not be possible to live and, therefore, they are protected by bones, ensuring that they do not suffer any type of problem.
At what age do you need to pay attention to bone health?
As we grow, it’s normal for the human body to lose bone mass, but at what age does this begin? After the age of 20, this process tends to occur naturally, impacting certain aspects of life, such as the strength and flexibility of all bones in the body.
Some bad habits practiced throughout life can promote bone mass loss, such as smoking, lack of nutrients such as calcium and vitamin D, excessive alcohol consumption and, above all, a sedentary lifestyle , making bones fragile, which is the case for many elderly people who suffer falls and are predisposed to fractures.
Furthermore, some diseases can arise from a lack of bone mass, such as osteoporosis. According to an article published in the Ministry of Health’s Virtual Health Library , approximately 10 million people in the country live with the disease, however, only 20% are aware of it. It is usually diagnosed after the age of 50, but it can occur even before reaching that age.
Osteoarthritis, arthritis, and bone cancer are other diseases that deserve attention, as they can occur after age 40. Therefore, it’s important to have a bone health checkup to ensure well-being at all stages of life, especially as we age.
How to take care of bone health?
Did you know that healthy habits are the best way to maintain bone health? So, regardless of your age, it’s never too late to adopt good bone care practices to ensure bone health.
Below, we’ve selected a checklist with some tips for you:
- Avoid smoking. If possible, gradually reduce the amount you smoke until you no longer feel the urge to smoke.
- Drinking with friends and family is normal, as long as it’s in moderation, okay? If you can, drink only on special occasions;
- Vitamin D consumption is essential for maintaining bones, so try to spend a few minutes in sunlight (in the morning and/or late afternoon);
- Include foods rich in calcium, vitamin D, vitamin K, and phosphorus, as these are nutrients that help maintain bones, such as milk, seeds, whole grains, and fish;
- A sedentary lifestyle is one of the main causes of bone disease. Therefore, include regular physical activity throughout the week, regardless of the type, to strengthen your joints and reduce pain.
- In some cases, vitamin supplementation for bones can be a great option, as long as it is supervised by a healthcare professional, as it is necessary to adjust the daily or weekly intake.
If you’re unsure about what to do or want other suggestions for bone health care, talk to your doctor about it.
Remember: bone health is crucial. Take care of them to live a healthy life today, tomorrow, and throughout your life.
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