Bones and joints are decisive in the structure of the body and therefore their care and protection are key. Bones are continually in the process of changing. “The body generates new bone tissue, and the existing bone wears away,” says the United States National Library of Medicine.
When people are young, the body produces new bone tissue faster than it wears down existing bone, and bone density increases. According to experts, most people reach their peak bone density when they are in their 30s. After that, the changes continue, but slightly more bone density is lost than is gained.
According to the cited source, the probability of suffering from osteoporosis, a condition that causes the bones to become weak and brittle, depends on the amount of bone density that the person had when they were 30 years old and how quickly they lose it. “The higher your peak bone density, the more bone tissue you have ‘in reserve’ and the less likely you are to get osteoporosis as you age,” he says.
To take care of the bones, in which the joints also play a fundamental role, nutrition is key and neither calcium nor vitamin D can be lacking in it.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases in the United States indicates that the body needs vitamin D to absorb calcium. “Without enough vitamin D, we can’t make enough of the hormone calcitriol (known as ‘active vitamin D’), which causes not enough calcium to be absorbed from food. When this occurs, the body is forced to mobilize calcium stores deposited in the skeleton, which weakens existing bone and prevents the formation and strengthening of new, strong bone.”
This vitamin can be obtained in three ways: by exposing the skin to sunlight, by eating certain foods, and through supplements.
This is a substance that is produced naturally in the body following exposure to sunlight. Experts recommend a daily intake of 600 international units (IU) of vitamin D for people up to 70 years of age.
Men and women over this age should increase their daily intake of vitamin D to 800 IU, which can also be obtained from supplements or foods rich in vitamin D such as egg yolks, saltwater fish, liver and fortified milk.
The National Library of Medicine indicates that milk and milk products are the best sources of calcium, as they contain a form of this mineral that the body can easily absorb. For this reason, it is ideal to consume yogurts, cheeses and other milk derivatives.
Adults should choose low-fat or skim milk and other reduced-fat dairy products. Removing some of the fat does not decrease the amount of calcium in a dairy product.
When people don’t eat dairy, they can find calcium in other foods like soy milk, tofu, ready-to-eat cereals, and breads.
exercise is key
Specialists insist that although a diet rich in calcium and vitamin D is key to strengthening bones, so is regular physical exercise. According to the Mayo Clinic research institute, weight-bearing activities such as walking, jogging and climbing stairs can help strengthen bones and slow bone loss.
It is also important to reduce or avoid the consumption of some substances such as alcohol. For example, if it is a woman, the ideal is to try not to drink more than one alcoholic drink per day. If you are a man, it is recommended not to consume more than two. It is also key to say no to tobacco.
