Healthy Bones Throughout Life

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A porous osteoporosis bone.
BONE BRITTLENESS because of osteoporosis often causes cracked or broken hips.

Eat, drink and play joyfully to build bones. This is time to be happy.


You are cheerful, young and enjoy doing what you do every day.

Go on! It is good for your bone! Every time you go out dancing, running, shopping or playing football, you actually are building your bone.

Having strong bone are important because this the time for you to achieve your maximum bone mass.

While you grow, your bone will continue to accumulate bone mass. The more bone mass that you have, the less your risk to suffer osteoporosis in later days.

But for most people, the maximum bone mass has been achieved once they reach the age of 30 years old.

Osteoporosis – Brittle Bones

Osteoporosis is a disease where you loss your bone mass and increasing the risk of broken bone.

It usually happened to those who are in the age of more than 50 years old and only detected after their bone has broke.

If you think your bone will recover again as usual like when you fall off the bicycle during your childhood, you are wrong.

Treatments for osteoporosis usually include delaying the declination of the disease and preventing the bone crack or break from happening again.

But at the same time, you have to live with the existing break.

If you think moving with a casted leg or hand is tough enough, try living with a broken hip for the rest of your live. Sure you do not want this to happen, right?

Therefore, bone care is very important and you have to continue your effort to achieve maximum bone mass starting from now on.
If you an active person and still enjoy your youth, definitely you have no problems to achieve this goal.

Building Healthy Bone

By walking, running, jogging or doing sports like football and badminton, you are already doing the weight bearing exercises which are the most effective in building bone.

Weight bearing exercise is any activity which forced you to lift own weight and put pressure to bone that would stimulate the formation of the bone.

So, continue moving because it would strengthen your bone!

Sufficient calcium intake is also part of healthy bone creation. For those who are in between 10 to 18 years old, the daily calcium intake suggested is 1,000 milligrams (mg) while 800 mg on the other hand proposed to those aged between 19 to 29 years old.

The best calcium sources are dairy products such as milk, yogurt and cheese.

But this is not the only option for you. There are various of other foods rich with calcium that can you take if you does like to drink milk.

Your Mom Has a Good Reason Telling You to Eat Vegetables.

Dark green colored and leafy vegetables are good sources of calcium. A cupful of kale or Chinese bok choy would give 100 mg of calcium while a cupful of broccoli on the other hand gives 40 mg.

So, eat green vegetables like your mother tells you!

You can also get calcium from soybean products like tofu, soy milk and others.

Another way to calcium is to eat fish that may be consumed with it bones such as sardine and anchovies, but beware of your sodium (salt) intake too. Too much salt can detriment bone.

For those who are always busy and select ready made food, you can take drinks enriched with calcium such as orange juice, yoghurt drinks, malted drinks or biscuits and cereals which have been enriched with calcium.

You Need Vitamin D to Aid Better Absorption of Calcium.

Your body produces Vitamin D when you are exposed to sunlight.

Unless you are the type of people who like to go out at night, got cabin fever or obsessed with sunlight protection products, you usually already got enough exposure to sunlight.

And even if you lack of it, foods like cheese, butter, margarine, enriched milk and fish can fill your vitamin D needs.

Life now is very beautiful for you. You explore new things, enjoy your young time and freedom and still enjoy life. This does not mean you have to ignore your bone care.

But, nobody asks you to stop doing your favorite activities. In fact, it is encouraged because it is good for your bone! So enjoy your healthy bone and life.

Unhealthy Lifestyles

Most present teenagers and young people nowadays are too obsess about their weight until they practice dangerous eating habit.

Anorexia nervosa is an eating problem where you eat very few to lose weight. Bulimia nervosa on the other hand is a disease where a person eats bingingly but then regurgitates again the food that had just been eaten.

Both of these illnesses result in dramatic weight loss which not only affects bones, but your health in overall.

When you have low weight condition, your hormone production will also get affected. Estrogen, a type of hormone which protects bone, in deficiency can cause you to loss bone mass and disturb your menstrual cycle. Not only that, you also will also experience malnutrition and calcium deficiency.

You also should cut down alcohol consumption and smoking. Excessive alcohol consumption can be detrimental to bone cells and disturbs calcium absorption. And although there is no hard evidence on how smoking can be damaging to bone, it is good if you quit because it could results to various other illnesses.

Choose to have a healthy life and care for your bone.

It does not only give benefit in later on but also make you healthier now so you can do whatever activity that you like.

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