Build healthy bones
16 June, 2021 by
Progno Health Medical Team

Build Healthy Bones

Bones play many key roles in the body, providing structure, protecting organs, anchoring muscles & storing calcium. Hence, it is important to build strong & healthy bones during childhood at adolescence.


Bones change continuously - New bone is made & old bone is broken down. At a younger age, the body makes new bone faster than it breaks down old bone as the bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.


What affects bones?  Inadequate calcium and iron in the diet, low physical activity, family history,

hormone levels, or certain medications. Lack of calcium in the diet can lead to fragile, brittle bones that are more prone to fractures and disease. Remember, the body needs Vitamin D to absorb calcium.


Tips to Keep Joints healthy

• Keep joints healthy by moving then frequently while reading, working or watching TV, change positions often


• Maintain a good posture. Stand and sit up straight. Good posture protects joints all the way from the neck down to the knees. One easy way to improve posture is by walking. The faster you walk, the harder the muscles work to keep you upright.


• Protect the Joints: Injury can damage joints. Wear protective gear  Like elbow, knee pads when taking part In high adventure activities. 

•If the joints are already aching wear braces.


• Maintain a healthy weight, losing weight reduces the strain from the hips, knees & back. Extra weight adds to the risk of cartilage breakdown.


• Strengthen the muscles around the Joints to reduce Stress on them. Weak thigh muscles Increase the risk of knee osteoarthritis.


• Be careful while, lifting and carrying heavy baggage, carry bags on the arms instead of with the hands to let bigger muscles & joints support the weight.


• Vitamin D and Calcium work together to make the bones strong. Make sure you have enough dairy products, leafy vegetables, fish, nuts, and almonds in the diet. The best way to increase vitamin D levels is exposure to the sun for 10 minutes every morning.


• Eat fish: It is a good source of omega-3 fatty acids, which keep the joints healthy at reducing inflammation, a cause of joint pain at tenderness.


• Reduce sodium or salt. Too much sodium causes calcium to leads out of your bones & get excreted. Cut down On processed foods & keep the salt shaker 0ff the table.