Prioritising bone health is crucial for overall well-being. Adopting simple yet effective practices can contribute to strong and resilient bones. In addition to lifestyle choices, consider financial protection through buying family health insurance. Convenient resources like apps for health insurance streamline access to essential health insurance benefits.
What Makes Bone Health Vital?
Bones constantly break down and grow, with peak bone mass typically reaching around age 30. The risk of osteoporosis, a condition that weakens and fractures bones, is influenced by the amount of bone mass at age 30 and the subsequent loss rate. A higher peak bone mass provides a “reserve” that lowers the likelihood of age-related osteoporosis.
What Impacts The Health Of Bones
- The Calcium Content Of Your Diet: Low calcium diets are considered to be the cause of early bone loss and reduced bone density, which leads to a higher risk of fractures.
- Movement And Activities: Osteoporosis is more common in physically inactive people than physically active people.
- Alcohol And Tobacco Use: According to research, smoking may be a factor in weak bones. In a similar vein, men and women who regularly consume two or more alcoholic drinks daily may be at higher risk of acquiring osteoporosis.
- Sex: Women have less bone tissue than men do, so they are more likely to develop osteoporosis.
- Dimensions: If you have a small body frame or are fragile (body mass index 19 or less), you may have less bone mass available as you age.
- Age: As you age, your bones weaken and become thinner.
- Particular Drugs: Bone is harmed by the long-term use of corticosteroid drugs such as dexamethasone, cortisone, prednisolone, and prednisone. Additional medications that may raise the risk of osteoporosis include methotrexate, some anti-seizure drugs like phenytoin (Dilantin) and phenobarbital, aromatase inhibitors used to treat breast cancer, and selective serotonin reuptake inhibitors.
How Can I Maintain The Health Of My Bones?
Here are a few things you can do to stop or minimise bone loss. For instance:
Consume plenty of calcium-rich foods. The Recommended Dietary Allowance (RDA) for adults and men (19–70 years old) is 1,000 mg per day, while for women (51 years and above) and men (71 years and above), it’s 1,200 mg.
Dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products are rich in calcium. If dietary intake needs to be increased, consult your doctor about calcium supplements.
Be mindful of vitamin D, which is necessary for calcium absorption. Adults aged 19–70 need 600 international units (IUs) daily, while those aged 71 and above should aim for 800 IUs.
Oily fish like salmon, trout, whitefish, tuna, eggs, mushrooms, and fortified foods are excellent sources of vitamin D. Sunlight also aids in vitamin D production.
Incorporate weight-bearing activities like jogging, walking, and stair climbing into your daily routine for bone strength. Avoid drug abuse, smoking, and excessive alcohol consumption.
While this information may help you stay aware and make informed decisions for your health, remember that it is no replacement for the opinion of a medical professional. If you are facing any health issues, or are concerned about your bone health, it is ideal to consult your doctor or a qualified healthcare professional.
Fostering excellent bone health involves practical lifestyle choices and proactive planning. Buying family health insurance or individual health insurance ensures comprehensive coverage. With the ease of tools like the Bajaj Allianz Mediclaim app, securing your health and financial well-being becomes a seamless part of a holistic approach to bone health. *
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