It is important to understand how various factors such as diet, physical activity, and lifestyle choices can impact your bone mass. Maximising your bone health can help you live an active and independent life without the disability of possible bone fractures.

In this blog, we will explore the importance of bones and tips to maintain your healthy bones in the long-term.

 

What do bones do in your body?

Bones are living tissues. The human body relies on bones for multiple functions such as providing structure, safeguarding organs, supporting muscles, and storing calcium. While it is crucial to ensure that children and teenagers develop strong and healthy bones, it is equally important for adults to take measures to maintain bone health.

 

What is the importance of bone health?

Did you know that the human skeletal system is constantly changing?  Old bones are broken down and new bones are formed continuously. When you are young, the body generates new bones faster than it breaks down old bones, which increases bone mass. On average, people reach their highest bone mass around the age of 30. After that, the process is reversed and the rate of bone loss exceeds bone gain.

The likelihood of developing osteoporosis when you are getting older depends on the amount of bone mass you can acquire by the age of 30 and the rate at which they lose it thereafter. The greater the peak bone mass, the more bone one has "in the bank," leading to a lower risk of osteoporosis in later life.

 

Foods for healthy bones

Eating a well-balanced diet is crucial in developing strong and healthy bones at a young age and sustaining them as you age.

Adequate calcium intake is also essential for bone wellness, while vitamin D helps calcium absorption. Insufficient bone health can lead to conditions like osteoporosis, increasing the chances of bone fractures from falls in the future.

A healthy and balanced diet should provide you with all the necessary nutrients for healthy bones. 

1.Calcium

Adults require a daily intake of 700mg of calcium. A diverse and balanced diet should provide you with all the calcium you need. There are several excellent sources of calcium, including: 

• Dairy foods like milk, cheese, and other products
• Green leafy veggies such as okra, cabbage, and broccoli (excluding spinach)
• Soybeans and Tofu
• Plant-based drinks with added calcium, such as soy drinks
• Nuts
• Fortified flour products like bread
• Fish with edible bones, like sardines and pilchards

2.Calcium sources for Vegan 

There are several excellent sources of calcium for those who follow a vegan diet. An excellent source of calcium for vegans are:

• fortified soya, rice and oat drinks
• soya beans
• calcium-set tofu
• sesame seeds and tahini
• pulses
• brown bread
• dried fruit such as raisins, prunes, figs and dried apricots

 

3.Vitamin D

Adults require a daily intake of Vitamin D to maintain good health.

Our primary source of Vitamin D is derived from the sun's UV rays that interact with our skin. During the autumn and winter months, when natural production from sunlight is less feasible,  it is advisable for everyone to supplement Vitamin D with nutrition like:

• Oily fish such as salmon, sardines, and mackerel
• Egg yolks 
• Fortified foods like some fat spreads and breakfast cereals.

 

Exercise for bone health

While a good diet is one of the fundamental elements for robust bones, another factor such as exercise is equally important.

Exercise works on bones as much as on muscles — it makes them stronger. Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. 

Another benefit of exercise is improvement of balance and coordination. This becomes especially important as we get older as it helps prevent falls and possible fractures. 

The two types that are most effective for building strong bones are weight-bearing exercise and strength-training exercise.

1.Weight- bearing exercises 

Weight-bearing exercise can help prevent bone loss and strengthen your bones. Weight- bearing exercises include:

• Brisk walking and hiking
• Jogging/running
• Dancing
• Jumping rope
• Tennis
• Team sports, such as basketball, soccer, and volleyball
• Stair climbing

2.Strength training exercises

Common types of strength training include 

• Weight machines
• Free weights like dumbbells
• Exercises that use your own body weight, for example push ups
• Elastic bands for resistance to exercises.

Falls prevention and protection tools at home

Many of us need some assistance to safely get in and out of the bed. The Bed Pole Hand Rail by Homecraft is the extra support you need! 

 

For bathroom safety, we would recommended the Bath Safety Rail Low Grip from Aquasense. This bathroom aid will help you safely step in and out of the bathtub. It will give seniors, disabled, children and those recovering from injury or surgery added stability and security when getting in or out of the bath. 

 

Our Raised toilet seat with handles is especially useful for seniors to get optimal stability while using the toilet. Also ideal for wheelchair users or as post-operative hip & knee surgery device.

 

Conclusion

Be conscious of your bone health at all ages to prevent getting conditions such as osteoporosis in the future. Following a diet with calcium and Vitamin D rich diet and exercising  will give you the best chance at maintaining strong bones throughout your life.

 

About Bettercaremarket

Bettercaremarket is your leading supplier of healthcare essentials and your #1 destination for quality incontinence supplies, mobility equipment, independent living aids for seniors, disability aids, rehab and therapy products and medical supplies.

We help NDIS-participants, aged care facilities, home care package providers, occupational therapists and allied health providers find the best solutions to solve their needs.