Understanding The Role Of Bone And Its Nourishment


Taking care of yourself and your mental and physical well-being also means having the health of your bones in mind. The bones, in fact, allow us to move, together with the muscles and the joints; protect the brain and other internal organs and act as a "warehouse" for mineral salts.

Take Care Of Bones From A Young Age

Bones grow with a fixed pattern of age, and most bone mass is formed between the ages of 16 and 20. In the age group between 25 and 30, the highest value of the minerals inside the bone is reached. Then the bone mass begins to decrease. This is why bone health is a goal to keep in mind from an early age and why parents need to commit to the best diet for children. Reaching a bone mass that is qualitatively and quantitatively suitable for the person can, in fact, guarantee a structure valid until old age. Strong and healthy bones make it possible to carry out all the movements, they help to bear even considerable loads of weight and great stresses, due to particular sporting activities.

Good Nutrition A Must

A balanced weight loss diet is an excellent ally for bone health and, in general, for the health of the body as a whole. Maintaining your ideal weight, avoiding overweight and obesity is a goal to be pursued at any age. The first tip to follow is to distribute the calories throughout the day. Furthermore, it can certainly be useful to adopt a Mediterranean-type diet, given that various studies have demonstrated its effectiveness in reducing the risk of suffering chronic diseases. In general, it is recommended to eat at least 5 portions of fruit and vegetables a day, limit sweets and sugars, reduce the use of salt in favor of spices, start breakfast with a yogurt or milk, rusks, and a fruit, drink at least 1.5-2 liters of water per day and be careful with alcohol consumption. To these basic rules for bone health must be added consumption of calcium that is not less than 700-800 mg per day. The foods that contain this essential mineral are different. For example, 500 mg of calcium is contained in half a liter of milk or 400 grams of yogurt.

Consume Vitamin D

In addition to calcium, it is essential to take a correct amount of vitamin D which, in addition to "building" the bones and promoting their absorption, is also useful for the immune system and the prevention of certain diseases (such as cancer). It can be produced by the body through exposure to the sun, but it is also present in some foods of animal origin, such as eggs, milk, and salmon. If the diet does not allow the introduction of these two substances into the body, special supplements can be used, which the doctor can definitely recommend. The bones have to be made strong to prevent breaking and osteoporosis. Maintaining the density of bones is of utmost importance as we age and become weaker. It is essential to have a balanced diet rich in Vitamin D for good bone health.

Reference

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Content Source : https://orthopaedicsurgeonindelhi.wordpress.com/2019/12/23/understanding-the-role-of-bone-and-its-nourishment/

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