Exercising for bone strength

Bone strength. Your skeleton and bones are typically “out of sight, out of mind” until you break one or your doctor notices that you have low bone density. This is because you cannot see your bones. However, taking charge of your bone health now will pay dividends later on by preventing fractures that osteoporosis may cause.

One of the main components of bone care is exercise. Your body gradually strengthens the muscles that pull on your bones throughout activity. Similar to this, your body builds up the bones that take the brunt of high impact exercises like running and jumping because of the repetitive hammering.

But, there are a few things to think about before beginning a bone-strengthening workout regimen.

Why is bone Strength (health) important?

Your bones are always changing; they are breaking down and growing new bone. Your bone mass increases and new bone is created by your body more quickly than existing bone is broken down when you’re young. Around age 30, most people reach their peak bone mass. After then, your bone mass continues to remodel, but at a slightly slower rate.

Your risk of developing osteoporosis, a disorder that weakens and fractures bones, is determined by the amount of bone mass you have by the time you turn 30 and the rate at which you lose it thereafter. You have more bone “in the bank” and are less vulnerable to age-related osteoporosis if your peak bone mass is higher.

What affects bone strength (health)

Bone strength (health) can be affected by several causes. As an illustration:

• Tobacco and alcohol use : According to research, smoking may be a factor in weak bones. In a similar vein, men and women who routinely consume two or more alcoholic beverages daily may be at higher risk of developing osteoporosis.
• The calcium content of your diet : Low calcium diets are linked to early bone loss, reduced bone density, and a higher risk of fractures.
• Exercise : Osteoporosis is more common in physically sedentary people than in physically active people.
• Sex : Women have less bone tissue than males do, so they are more likely to develop osteoporosis.
• Size : If you have a small body frame or are extremely thin (body mass index 19 or below), you may have less bone mass available to you as you age.
• Ancestry and race : The two populations most at risk for osteoporosis are Asian or White. Furthermore, you have a higher risk if you have a parent or sibling with osteoporosis, particularly if there is a family history of fractures.
• Hormone levels : Bone loss can result from high thyroid hormone levels. Women have a sharp increase in bone loss during menopause as a result of declining oestrogen levels. Amenorrhoea, or the prolonged lack of menstruation prior to menopause, raises the risk of osteoporosis as well. Loss of bone mass in men may be brought on by decreased testosterone levels.
• Eating disorders in addition to other ailments :
• In both men and women, severely limiting food intake and being underweight affects bone. Furthermore, disorders like celiac disease and weight-loss surgery can interfere with your body’s capacity to absorb calcium.
• Some drugs : Bone is harmed by the long-term use of corticosteroid drugs such as dexamethasone, cortisone, prednisolone, and prednisone. Additional medications that may raise the risk of osteoporosis include methotrexate, several anti-seizure drugs like phenytoin (Dilantin) and phenobarbital, aromatase inhibitors used to treat breast cancer, and selective serotonin reuptake inhibitors.

How can I maintain the health of my bones?

There are easy things you can do to stop or minimise bone loss. As an illustration:

• Consume an abundance of calcium-rich foods. The Recommended Dietary Allowance (RDA) for adults (19–50 years old) and men (51–70 years old) is 1,000 mg of calcium per day. For women 51 years of age and above, and for men 71 years of age and above, the recommended daily dosage is 1,200 mg. Dairy products, almonds, broccoli, kale, tinned salmon with bones, sardines, and soy products like tofu are good sources of calcium. Consult your doctor about taking supplements if you have trouble getting enough calcium from your diet.
• Be mindful of vitamin D. For the body to absorb calcium, vitamin D is required. Adults between the ages of 19 and 70 should consume 600 international units (IUs) of vitamin D daily. The daily recommended amount for persons 71 years of age and above rises to 800 IUs. Salmon, trout, whitefish, and tuna are examples of oily fish that are good providers of vitamin D. Eggs, mushrooms, and fortified foods like cereals and milk are also excellent sources of vitamin D. The body produces vitamin D in part because of sunlight. Consult your doctor about taking supplements if you’re concerned about obtaining enough vitamin D.
• Make physical activity a part of your everyday schedule. Weight-bearing activities that increase bone strength and reduce bone loss include jogging, walking, and climbing stairs.
• Steer clear of drug abuse. Avoid smoking. It is not advisable for women to consume more than one alcoholic beverage every day. Men should limit their alcohol consumption to no more than two drinks each day.

Medications

Additionally, some drugs may lead to bone loss. These include corticosteroids (like prednisone), aromatase inhibitors (like anastrozole (Arimidex), exemestane (Aromasin), and letrozole (Femara)), androgen-suppressing medications (like apalutamide (Erleada), enzalutamide (Xtandi), and abiraterone (Zytiga)) used to treat prostate cancer.