Dr. Vivek Baliga
Cardiologist and Consultant Physician
Dr. Vivek Baliga B. is a consultant physician and cardiologist, and director of Baliga Diagnostics in Bengaluru. He is a keen advocate of patient education and loves to blog about all things health-related. Learn more about him at drvivekbaliga.com.
The human body has a total of 206 bones. These bones not only provide structure to our body, but also serve multiple purposes. Bones form an area where muscles can attach to, so that they perform their normal function. Some bones such as the rib cage protect the lungs and the heart from injury and damage. Our spinal column is composed of vertebral bones that protect the spinal cord. In short, the bones in our body are essential for us to stay healthy.
Why Should We Keep Our Bones Healthy?
Almost every day, new bone is formed in the body and old bone is discarded. This process occurs at a remarkable speed in our younger years. However, as we get older, the quantity of new bone that is formed reduces and the amount of old bone that is destroyed increases. This can make the bones weaker as we age.
You may have heard of the term called osteoporosis. This is a condition where the bones become extremely thin and brittle and very susceptible to fractures. Osteoporosis may occur at the young age, but is a common phenomenon in women after menopause. The problem with thinning of the bones is that they can break easily from even a minor injury.
In order to prevent them from breaking and to build stronger bones, there are some simple things that you could do.
Factors That Affect The Health Of Your Bone
Dietary Calcium Intake - If your diet is poor in calcium, it is possible that over a period of time, your bones would become weak and thin.
Smoking - Smokers produce a great deal of antioxidants in their blood which can damage the bone and its underlying structure. This can make the bones thin and weak.
Excessive Alcohol Use - Excessive use of alcohol has been directly linked to the development of osteoporosis. Consuming more than two alcoholic drinks a day could increase your risk of bone thinning.
Women - Women are protected from bone thinning in their younger years. After menopause, the lack of oestrogen can lead to osteoporosis and easy fracturing of the bones. Furthermore, women have a lesser amount of bone when compared to men which also increases the risk of osteoporosis.
Exercise - Those who are physically active have stronger bones compared to those who are couch potatoes and are limited in their activities.
Body Weight - It is not just those who are overweight who have problems with their bones. Individuals who are extremely thin and possibly even malnourished can have bone thinning and osteoporosis. Those who have undergone weight loss surgery or suffer from conditions such as coeliac disease can also develop weak bones as calcium is not absorbed from the food that is eaten.
Medication Use - There are certain medicines that can result in thinning of bones. A common example is prolonged use of steroids. Steroids are usually used in the treatment of lung disease or if an individual is undergoing treatment for cancer. Other drugs, such as those used for psychiatric conditions or for rheumatoid arthritis, can also sometimes cause bone thinning and loss of calcium from the bone.
Family History - If you have a parent or a sibling who suffers from osteoporosis, then it is highly likely that you too will develop the condition.
Tips To Build Stronger Bones
Consume More Calcium In Your Diet - Currently, it is recommended that we consume at least 1 mg of calcium every day. In women above the age of 50, this increases to around 1.2 to 1.3 mg per day. This recommendation is similar for men above the age of 70 years. Rather than take supplements every time the calcium is low, it is easy to replace low calcium and improve the strength of your bones through diet alone.
Correct Vitamin D Levels - Vitamin D is essential for the absorption of calcium that we consume. Normally, vitamin D is synthesised in the body through exposure to sunlight. Unfortunately, recent years have seen reduced synthesis of vitamin D due to increasing levels of pollution and damage to the ozone layer.
Exercise More – Exercise builds stronger bones. ‘Weight-bearing’ exercises, where there must be some force or pressure on the bones during exercise, will stimulate them to grow stronger. Some of the best exercises to build stronger bones include walking, jogging, climbing stairs and playing sports such as tennis and badminton.
Avoid Smoking and Alcohol Intake - If you do not smoke and do not consume alcohol, then kudos to you – your already on your way to building bones of steel.
Lose Weight - Maintain an ideal body weight with a body mass index of less than 23. This can prevent excessive strain on the bones, especially the ones in your legs. If you have a paunch or a big belly, then start performing some form of abdominal exercises to strengthen your core. A strong core can keep your belly in shape and can help relieve back pain.