A bone is a living tissue that is continuously replenished by removing old bone and replacing it with new bone. Osteoclasts erode the bone, generating small voids, which are subsequently filled with new bone by osteoblasts natural means of restoring and maintaining bone health. In the body of young, healthy people, the osteoclast and osteoblasts work together to maintain healthy bone. However, after the mid-age, the process is insufficient, and people gradually begin to lose bone. In some people, osteoporosis bone loss occurs more rapidly, causing the bone to become thinner and weaker over time. Osteoarthritis is a condition caused by bone loss. The ends of the bones at the joints are supported or covered by tissues called cartilage. With growing age, the cartilage becomes worn out and exposes the bones. After the cartilage degeneration, the bones rub against each other, which causes stiffness and pain at these joints. Osteoarthritis is one of the most popular causes of disability among the older generation. The damages due to the disease, however, are irreversible. This is a degenerative disease, so the cure is not possible, but the treatment involves reducing pain and improving mobility.
Prevention of Bone Loss
Bone loss can be prevented to an extent by taking a good diet and exercising. The bones need calcium and vitamin D to maintain bones strong. Many youths have to take low calcium in their diets, such as fried food, packed food with a very low amount of calcium which does not fulfill the daily level of calcium and vitamin. The daily requirement of calcium in adults is 1000 milligrams (mg) per day. This increases after the age of 50. If there is calcium-rich food and a balanced diet from a young age, bone loss can be prevented after being old. The requirement of calcium can be fulfilled through diet or even calcium supplements. Drinking alcohol and smoking too much is also affect bone mass density. The risk of falling and breaking a bone is increased then.
Smoking after menopause has an even higher chance of fracture. Physically inactive people have a high risk of osteoporosis the more active people. Keeping an active lifestyle that includes some daily exercise can also help in increasing the strength and flexibility of the bones. Many nutrients are important for bone health. Eating healthy maintains the bones too. The balanced diet that should be taken includes grains, pulses, milk, nuts, fruits, vegetables, meat, and calcium-rich foods. People who cannot get enough sunshine for vitamin D should take dietary supplements for that.
Sources of Calcium to Prevent the Bone Loss
The best way of getting calcium in the diet is through food. Foods rich in calcium provide strength to the bone naturally and from starting bone formation. The foods rich in calcium are mainly dairy products, such as milk, cheese, and curd. Some fruits and vegetables are also good sources of calcium, though not in comparison to dairy products. These vegetables are spinach and banana. Soy products, cereals, and some packed foods are fortified with calcium and other minerals. To absorb the calcium body also needs an adequate amount of vitamin D. Vitamin D is obtained from sunlight. Beans contain calcium and also phytates. Phytates are substances that increase the ability of the body to absorb calcium. Foods rich in proteins are also needed to maintain the good health of the bones. Proteins help in bone formation and also help in the absorption of calcium. Therefore, to maintain a healthy body and bones, people have to opt for the dietary sources first, and if unable to take sufficient nutrients from the diet, then it is recommended to take supplements.
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