Keeping bones strong
OSTEOPOROSIS is a chronic, debilitating disease that reduces bone density and quality. It affects bones by causing them to become porous and fragile, thus weakening the skeleton and significantly increasing the risk of fractures.
Bone loss occurs silently and progressively, often without symptoms until the first fracture occurs, most commonly at the hips, spine and wrist.
Although genetic factors largely determine the size and density of bones, lifestyle factors such as good nutrition, regular exercise, and avoiding smoking and excessive alcohol consumption also play key roles.
Keep the boost
Calcium is a major building block of bone tissue, which also acts as a reservoir to balance calcium levels in the blood. Calcium requirements change during the various stages of our lives.
When dietary calcium is mentioned, we generally associate it with milk and other dairy products.
Although dairy products have high levels of dietary calcium, they also contain animal proteins and growth factors, lactose sugar, and a substantial amount of fat and cholesterol, making them a less favourable calcium option for those with allergies, bowel irregularities, obesity and cardiovascular disease.
Gaining is as important as preserving, as getting the right amount of dietary calcium is important. However, a crucial aspect of bone health is to ensure that calcium in bone tissue is maintained.
High salt intake is a commonly recognised risk factor for osteoporosis because it leads to hypercalciuria or excessive urinary calcium excretion.
The blood level of calcium is carefully controlled whereby when it is too low, the calcium from bones dissolves into the bloodstream.
When it is too high, extra calcium either passes through the kidneys and out of the body through urine or gets stored in the bones.
A study published in the Journal of Human Hypertension in 2009 showed that high blood pressure due to high salt intake is linked to high levels of dissolved calcium in blood, which leads to loss of bone mass.
Protein is also an important component in building and maintaining bone mass. Fish, poultry, lean red meat, eggs and dairy products are excellent protein sources, but they tend to encourage calcium’s passage into the urine.
This occurs due to high amounts of sulphur-containing amino acids in animal proteins that cause acidification of the blood. Calcium is released from the bones to neutralise it.
Calcium is abundant in many food sources. Some of these sources include green leafy vegetables, legumes and fortified foods.
Broccoli, Brussels sprouts and other greens are also loaded with highly absorbable calcium and a host of other healthty nutrients.
Plenty of calcium can be found in tofu and beans, which also contain magnesium that your body requires for better bone health.
Get physical
Exercise is vital for maintaining calcium in the bones and increasing bone density. One of the best bone-building exercises is the weight-bearing kind, which forces you to work against gravity.
Some examples include weight training, walking, hiking, tennis and dancing. Exercises that are not weight bearing include swimming and cycling.
Based on a study, individuals who practised aerobic exercises and weight-bearing activities combined with weight lifting three times a week experienced significant increase in regional bone density.
Although non-weight-bearing exercises tone muscles, they have little impact on maintaining bone density and calcium content.
With simple yet effective lifestyle modifications, you can take control of your bone health and prevent osteoporosis.
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