Top 4 Tips To Ensure Bone Health
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Top 4 Tips To Ensure Bone Health

Bones play an important role in the body and they provide structure to the organs and they are responsible for storing calcium and for anchoring muscles. The health of bones is highly important for ensuring proper growth and this is why it is recommended that the right steps should be taken to ensure the health of the bones right during childhood itself. However, adults too can take certain steps to ensure bone health.

Importance of bone health:

Generally, in the human body, the bones are continuously changing and old bones break down, wherein new bones grow. When people are younger, their body will be in a position to create new bones at a faster pace as compared to the process of breaking down old bones. Normally, the peak bone mass is achieved at the age of 30 years. Even after this age or after achieving the peak bone mass, whichever is earlier, the bone remodeling will continue to happen. But, the losing bone mass will be higher than the bone mass gained.

Why osteoporosis?

People get osteoporosis, which is a condition that causes the bones to become brittle and weak based on how much bone mass they attain by the time they reach the age of 30 years and the rate at which they lose it after that. This is why it is recommended that people should achieve the best bone mass before 30 years to avoid the chances of osteoporosis.

Factors affecting bone health:

Generally, the health of bone is decided by the following factors:

• The level of calcium content in the diet

• Physical activity

• Alcohol and tobacco use

• Age and gender

• Family history

• Hormone levels

• Some medicines

Now comes the tips to ensure bone health and men and women can follow the top 4 tips given below to achieve the best bone health:

1. Including plenty of calcium in diet: Generally, people between the age group of 19 and 50 regardless of their sex and for men between the age group of 51 and 70 years, the recommended Dietary Allowance of calcium intake is 1000 mg.

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This required allowance is 1200 mg for women after 50 years and men after 70 years. This is because women need more calcium content as compared to men due to their childbirth and menopause. Here, milk products, kale, broccoli, almonds and soy products can help men and women achieve the recommended level of calcium content. If it is difficult to get calcium from the foods, it is better to take some calcium supplements.

2. Attention to be paid to vitamin D: Vitamin D is important for the body to absorb calcium from the foods and supplements. For adults in the age group of 19 and 70 years, Vitamin D requirement is 600 International Units per day. This requirement is 800 in the case of those of more than 71 years. Some of the good sources of vitamin D include fortified milk, egg yolks and sunlight can also provide Vitamin D to the body.

3. Physical activity: Including physical activity in the daily routine will also help in ensuring bone health.

4However, adults too can take certain steps to ensure bone health.

1. Including plenty of calcium in diet: Generally, people between the age group of 19 and 50 regardless of their sex and for men between the age group of 51 and 70 years, the recommended Dietary Allowance of calcium intake is 1000 mg. This required allowance is 1200 mg for women after 50 years and men after 70 years. This is because women need more calcium content as compared to men due to their childbirth and menopause. Here, milk products, kale, broccoli, almonds and soy products can help men and women achieve the recommended level of calcium content. If it is difficult to get calcium from the foods, it is better to take some calcium supplements.

4. Substance abuse should be avoided: Smoking should be avoided and alcohol usage should be avoided.

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Comments

# Rohan 2017-11-26
Hello, plz let me know Can gonorrhoea be transmitted to small children, should I consult with good maternity doctor in Zunheboto
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# Dr. Pooja 2017-11-27
yes,this can be transmitted by infected mothers to children, In this case it is called as ophthalmia neonatorum, find list of good doctor-.Obstetrician in Zunheboto
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# Vivaan Older than three months
Hello, plz let me know Can gonorrhoea be transmitted to small children, should I consult with good maternity doctor in Kaushambi
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# Dr. Naresh Older than three months
yes,this can be transmitted by infected mothers to children, In this case it is called as ophthalmia neonatorum, find list of good doctor-.Obstetrician in Kaushambi
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# Priyansh Older than three months
Hii, can you plz tell me,What changes can occur in skin in syphilis patient, also suggest good obstertrician in Bagalkot ?
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# Dr. Pooja Older than three months
Rashes can occur on the skin in the near areas,rashes can be discrete and also symmetrical in nature, Rashes can also be pustular, you can consult with Obstetrician in Bagalkot.
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# Priyansh Older than three months
Hii, plz tell me,Which tests can confirm syphilis in primary stage, also suggest name of good maternity hospitals in East Delhi ?
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# Dr. Pooja Older than three months
During the primary stage,DG illumination tests are very helpful, find good maternity hospitals-Max Balaji Hospital ; Kukreja Hospital ; Jain Child and Maternity Hospital Private Limited ; Rao Raghubir Hospital and Maternity Centre.
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# Vaibhav Older than three months
Hii can you plz tell me, Which fluids can cause or spread syphilis infection, alos give me the list of good gynec in Virudhunagar?
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# Dr. Naresh Older than three months
Infection from semen, blood or lactation milk can occur and cause syphilis, Infection from blood syringes is very common, Infected mothers can transmit it through their milk also, consult with good Gynecologist in Virudhunagar .
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