Is your date of delivery about to come?
How often do you feel fear and stress while thinking about the labor?
Do you have plan-B to reduce labor pain?
Would you like to reduce labor pain and its
ften do you hear the crepitus from knees or ankle joint? Did you abandon your activities due to severe low back pain? Do your teacher emphasize on doing physical activity on a daily basis?
Well, bone’s health is very much important in order to maintain our mobility. We move, we bend and we twist due to our strong bones of the body. Needless to say that all of us are composed of around 260 bones, but unfortunately, we usually don’t care about the health and vitality of the bones.
Do you know that 90% of calcium is stored in our bones? So, where does rest of the 10% calcium go? Think, think and think!
Did you guess it?
Around 10% of calcium is mobilized in our body in order to compete with the metabolic demands.
Bones provide the structural framework to your body. The diet high in calcium and vitamin D drive your skeletal system even stronger and healthier. Women are more prone to get weaker bones. Do you know the reason? Because you don’t pay attention to your bone’s health since childhood, you experience its long-term effects in your elderly. When your bone’s mineral starts to deplete, it makes your bone more porous and more fragile, thus, you would be predisposed to many bone-related issues, affecting directly your movement.
So, let’s explore the several changes in women that occur from childhood till old age.
From Birth to Age 9
As the growth and development progresses, the bones of the females start remodeling and become stronger. Since, vitamin D is required to absorb the calcium in your bones, the vitamin D and calcium uptake goes hand-by-hand. At this age, calcium and Vitamin D uptake should be higher enough so that a healthier development of bones is promoted.
In women, teenage is the stage where peak bone mass is established. Because you reach the puberty point during your this stage, the demand of calcium increases. At age 10, girls begin their puberty period and menstrual period starts. Their reproductive system develops completely during puberty and the change in the hips bone also occurs. Regular and normal menstrual periods are extremely important for the indication of the optimal bone’s health in girls. In other words, it indicates that the sufficient amount of estrogen is being produced in the body. Estrogen is a hormone promoting the calcium absorption in the kidneys and intestines. However, the early or late onset of puberty affects the peak bone mass profoundly. Early onset of puberty also contributes to obesity.
From 20’s to 30’s
Your bones reach the highest strength during 20’s to 30’s because you’re no longer making new bone. This age is usually considered as the pregnancy and breastfeeding age so you need to increase the consumption of calcium and vitamin D in your diet. During pregnancy, the fetus can pull out the stored calcium from the mother’s bone bank in order to develop his skeletal system. However, breastfeeding can also lose the calcium in the mother’s body. So, you should double the intake of the calcium during pregnancy and breastfeeding.
It is also suggested by several studies that the women’s bone mass achieve its plateau at 26 and then, the decline in the bone mass starts by age 35.
From 30’s to 50’s
As you achieve the peak bone mass, the deterioration starts soon after this. Till 40’s, your old bone is mostly replaced by the fresh bones, but once you pass 40’s, the bone replacing rate is too minimal. From this stage, you’re more vulnerable to get the osteoporosis-the disease in which bones have low strength and you won’t be able to complete your functional activities smoothly.
From 50 to older
Women entering in 50’s are usually gone through the menopausal stage or experiencing menopause. Yet, the menopause is a very challenging phase that occurs in every woman’s life, but, some may experience the symptoms more severely and some may experience milder symptoms.
Between ages 42 to 55, estrogen levels drop dramatically due to which your bone loses its minerals rapidly. As a result, your bone become osteoporotic and the risks of falls and fractures will be increased.
Because bone’s nourishment is optimal in your childhood and adolescence, you should take measures to preserve your bone bank and prevent the osteoporosis in later life. In fact, osteoporosis is also called as ‘the pediatric disease with geriatric consequences’. It’s absolutely true! Considering bone’s health important in your teens and puberty time can be a big help in your older life.
However, many minerals and vitamins deficiency including calcium, magnesium and Vitamin D can contribute to the sudden drop of bone mass density during adulthood. Teenage girls are more osteopenic in all over the world. That means they’re more susceptible to develop early osteoporosis, compromising the quality of life.
So, if your functionality is disturbed, you would be bedridden soon. Surely, you won’t want this type of life and wants to live fully. Here are the following measures that you should include in your daily routine:
Measures to boost bone’s health
1.Increase calcium and vitamin D uptake
As the calcium and vitamin D have a proficient role in maximizing the bone’s nourishment, both these elements will strengthen the bone and provides a better structure.
Calcium supplements otherwise are more common, but to get the calcium from natural sources is more beneficial.
2. Pump up Vitamin K and potassium
Vitamin K is known for helping in blood clotting, but, on the other end, it aids in making the proteins for healthy bones. It seems that potassium isn’t important for the bones; however, it has a key role in neutralizing the acids that remove the calcium from the bone.
3. Keep exercise your preference
Exercise is a wonderful pill for every problem, either for fixing your mood or increasing the bone minerals. Sadly speaking, if you’re becoming a couch potato, then, you’re at more risk of developing osteoporosis.
But, the question arises is what type of exercise is more effective? Well, weight-bearing exercises like jogging, walking, jumping, running, and stair climbing--along with improving the bone’s health, your muscles will be strengthened and your balance will be enhanced.
4. Cut caffeine and smoking intake
Yes! Caffeine has some health benefits, but unfortunately, it’s not for your bones. Excessive caffeine can interfere with the calcium absorption processes. Another study supported the caffeine consumption interference with the vitamin D process.
Somehow, the smoking can decrease the bone mass by efficiently decreasing the absorption of calcium into your bones. Hence, the smoking has the vast negative effects on your overall health.
5. Eat healthy food
Healthy and balanced diet can give you all the nutrients necessary for building the bones stronger. Eat dairy products daily. Include vegetables and fruits in your diet.
So, change your lifestyle to have better bone health. To keep moving, having stronger bones and powerful muscles are the integral components of having better bone health. But do you think these will happen if your bones are devoid of essential minerals?
Hence, implement all the above-listed measure in your life and empower your skeletal system. If your bones are healthier, you will live longer!