Bone strength is closely related to bone density and mass which is affected by the amount of calcium and vitamin D consumed, physical activity or exercise performed, and smoking habits.
Maintaining bone health turns out to be easy to do by knowing the diet that can be done, doing the right exercise, and lifestyle that can have an effect on bone health. Bone has many functions for the body, forming body structure, retaining muscles, and storing calcium. Maintaining bone health begins in childhood to adulthood.
Bones will continue to develop, new bones will be made and old bones will be broken down. When you are young, your body will make new bones faster than old bone damage and there will be an increase in bone mass. Generally a person reaches peak bone mass at the age of 30 years. After that age, the bones will continue to develop but the body will lose more bone mass than it gets.
Decreasing bone mass can cause osteoporosis, where bones will become weak and brittle. Osteoporosis can occur depending on the amount of bone mass when it reaches the age of 30 years and how quickly bone mass is lost.
What is a strong bone?
Often we drink milk or consume supplements for bones to be strong. But what is meant by strong bones?
Here are some things related to bone strength:
• Bone mass is the total amount of tissue in the bone. Bone mass is compared to total money in savings.
• Bone density refers to how tightly the tissue makes up bone. The higher the mineral in the bone, the bone will become denser and stronger. When the bone loses mineral elements, the bone loses the material that makes up the bone.
• Bone strength refers to the ability of the bone to resist pressure. Bone strength depends on bone quality, bone mass and bone density. The more amount of bone mass and the more dense the bone, the strength of bone will increase.
What factors influence bone health?
There are several factors that can affect bone health, such as:
• The amount of calcium consumed
• Physical activity or exercise carried out
• Tobacco use (smoking) and alcohol
• Sex factor.
Women have a higher risk of osteoporosis than men.
• Age factor
• Race and descent factors
• Certain hormone levels in the body.
For example, having high levels of thyroid hormone can cause bone to lose mass.
• Health condition.
In people who have anorexia or bulimia have a risk of osteoporosis.
• Long-term use of certain drugs.
Long-term use of corticosteroids generally increases the risk of osteoporosis.
What should be done to maintain bone health?
Several steps can be taken to slow bone loss, such as:
• Consuming the amount of calcium as needed by the body.
– Women at the age of 19-50 years need calcium of 1000 mg a day and over the age of 50 years require calcium of 1200 mg a day.
– Men who have ages 19-70 years need calcium of 1000 mg a day and over 70 years of age need calcium of 1200 mg a day.
The main source of calcium can be found in foods derived from milk, almonds, broccoli, and foods made from soy.
• Consuming the amount of vitamin D as needed by the body. Vitamin D functions to absorb calcium.
– In adults aged 19-70 years need 600IU of vitamin D (international units) a day.
– At the age of 70 years requires 800IU a day.
The main source of vitamin D can be found in egg yolks, sea fish, and milk containing vitamin D. Sunlight is also a source of vitamin D for the body.
• Doing physical activities every day such as weight training, walking, jogging, playing tennis and climbing stairs can help bones become stronger and slow down the process of bone loss.
• Stop smoking and stop consuming alcohol every day excessively.