We are what we eat and there surely is a concern as far as nutrition is concerned when our overall health comes to play.
Bone density and quality can reduce as we age. A nutrient or balanced diet promotes stronger bones at every stage of life. Several factors can affect your bone health – age, sex, family history and geography.
A good diet has carbohydrate, protein and fat and satisfies the 4 star diet or the 6 food groups/nutrients in their right proportions or servings.
Vitamins and minerals are important for bone health and examples of nutrients needed for bone health are calcium and Vitamin D.
Total number of bones in the human body are 206 and can range between 207-270 (for babies especially new borns). Once baby is growing, some bones fuse together to become bigger bones and it is estimated that, by the time one has gone through the adolescent stage to adulthood, he or she should have attained 206 bones.
There are various bone conditions like, osteoporosis (in women in their menopausal age), rickets (in children), osteomalacia, fibrous dysphasia, paget’s disease of bone, osteoarthritis and so on which affects the quality of our bones. Some symptoms to look out for (to seek healthcare) are;
1. Pains in your bones
2. Tingling and weakness in an extremity
3. Bone deformities
4. Bone pain
5. Fatigue
6. Unintended weight loss and so on.
The causes of bone diseases can be; error in the bone remodelling process, generation of new bone(s) in incorrect locations, removal of bone from its intended areas. This can lead to weakness in the bones, pain, arthritis, deformities and fractures.
Quick Joint Pain Reliever
1. Physical exercise or
2. Weight loss or
3. Ice packs and menthol.
4 Vitamins and Supplements For Supporting Bone Density and Healthy
1. Calcium – the building block of bone health. Some calcium-rich foods are, cereals (especially those fortified), orange, milk, yoghurt and so on.
2. Vitamin D – natural form is from sunlight and some vitamin D foods are; cereals, egg, oatmeal, mushroom, shrimp etc. Vitamin D is necessary for strong bones and muscle. Children with a deficiency develop rickets (bone weakness, bowed legs and skeletal deformities).
3. Magnesium – helps prevent bone fractures and helps in maintaining healthy bones. Magnesium deficiency has been linked to osteoporosis and so these studies suggested that, magnesium improves bone health. Some magnesium-rich foods are, avocado, seeds, legumes, some whole grains and so on.
4. Vitamin K – is a key maker of bone health. It improves bone quality. Some vitamin K rich foods are, avocado, tomatoes, banana, apple, some vegetables, some pulses and so on.
Eating a fresh and crispy apple gives you a unique bone-building phytonutrient called phloridzin. It helps in preventing bone loss.
Take-Home Quickie
1. Eat calcium-rich foods as part of your meal.
2. Get early sunlight exposure – the raw or natural form of vitamin D and be conscious about adding vitamin D rich foods to your meals especially those who don’t get the morning exposure.
3. Get supplemented where there’s much depletion or illness, but with professional guidance.
Read and share with family and friends and let’s together build a very healthy populace.
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By: A. Aphyra Akosua Konadu Yiadom
Registered Nutritionist
Nutrition Advocate, Public health practitioner.