Each day is a new adventure. You require new energy throughout the day. As the output depends upon the energy levels, even the smallest activity in the body relies on the bones and joints. Hence, having strong bones support is crucial. However, it gets challenging when you have calcium deficiencies.

Factors Affecting Bone Health

1. Lack of Physical Activity

The routine nowadays is more or less a sedentary life. This impacts the behavioral factors and overall health, mainly the bone and joints. The evolving corporate culture where working professionals are glued to their computers, is surely losing bone strength.

2. Age Factor

It’s very common to face changes in bone density as we age. When we are younger, new bone is created breaking down the old bone. The bones weaken as we grow towards adulthood, and their density varies. Hence, it’s essential to have strong bones when you are young, otherwise, you lose Bone Mineral Content (BMC) early due to their natural fragileness.

3. Body Weight

It’s totally fine to have that extra healthy fat. But, a little extra weight-bearing on your knees than the ideal can become a risk factor. The increased force on your knees due to immoderate weight-bearing exercise or strength training can contribute to joint damage.

4. Excessive Consumption of Alcohol, Tobacco, and Smoke

Based on the Research, consistent and excessive consumption of alcohol and tobacco directly affects the liver which further leads to reduction and discontinuation of Vitamin D supply to the bones. Smoking reduces the blood supply to the skeleton system. The nicotine in cigarettes reduces the production of bone-producing cells and the absorbing capacity of calcium in the body.

5. Inadequate Calcium in Diet

According to the National Institute of Health, the human body requires 1000 mg Recommended Dietary Allowance (RDA) of Calcium. If you are not infusing your body with the optimum amount of calcium, you will undoubtedly face problems like early bone loss, a higher risk of Osteoporosis, and even chances of bone fractures that can take a lot of time to recover. 

 Calcium for Bone Health

Calcium is a mineral that is often associated with healthy bones and teeth. Here, Vitamin D has a major role in allowing calcium absorption in the body and protecting against diseases like Osteoporosis with an increased risk.

But the fast-moving lifestyle and absence of physical activity don’t let us consume enough calcium sources that are essential for bone and joint health. When one does not consume calcium-containing foods, the body will remove them from the bones.

In the case of women, menopause can cause bone loss due to slumping estrogen levels. Whereas, in men, low levels of testosterone can invite a reduction of bone tissues. Hence, it is imperative to include enough calcium intake in regular meals.

Inclusive of that, the primary source for strengthening the osseous framework is Vitamin D which is absorbed by sunlight. Sometimes, your doctor may prescribe calcium or vitamin D supplements as being deficient can be alarming.

So, let’s see how to fulfill the requirement for Calcium.

How Can I Be Blessed with Strong Bones?

Our body doesn’t produce calcium, so we must fulfill this requirement through other sources with the right nutrition. A variety of food can pump up your calcium level, including:

• Dairy products, like milk, products created from milk, soy, tofu, ghee, yogurt
• Green and leafy vegetables like cooked kale and spinach, and broccoli
• Figs, almonds, and cereals 
• Sardines, Tuna, or fatty fish like salmon 

Last but not least, you must go with calcium supplements where it is not possible to fulfill this requirement from the food. Here are some ways to choose the right calcium-enriched supplement.

• Go with supplements that contain Vitamin D3 & K2-7, Vitamin C, Zinc, Magnesium, and Hadjod. These supplements are 4 times more effective when combined with Vitamin D3 and K3. 
• Choose highly absorbable, bioavailable, and safe supplement forms for men and women.
• Ensure that the supplement has a power duo to provide 1000 mg of calcium to complete your RDA.

FAQs

Why is bone health important?

The bones are the rigid framework that holds the entire body structure and simultaneously perform several important functions like producing blood cells, promoting movements, and many more. Hence, they play a vital role in the functioning of the body.

How do I maintain healthy bones?

Here are a few ways to maintain healthy and strong bones:

• Regular workout
• Healthy weight management
• A balanced diet enriched with Vitamin D and Calcium
• Developing good habits by quitting drinking and smoking
• Bone and joint supplements 

Why Vitamin D is necessary for bones?

Vitamin D is a range of vitamins that also contains vitamins D2 and D3. Vitamin D3 especially supports bone strength by ensuring the optimum supply of calcium from food. 

Conclusion

Not being cautious about osseous issues may invite chronic treatments. Therefore, keeping up with calcium levels to strengthen osseous density is crucial so you don’t have to face any risk factors. 

Don’t hesitate to visit a doctor if you are going through any severe bone or joint pain. However, if you ensure the optimum calcium intake and Vitamin D daily and contribute to your health, you would be able to stay away from bone loss at an early stage.

Design a routine adding some physical activities, and the right nutrition. Increase protein-rich and magnesium-enriched intake. This way you can protect your entire skeletal health in all stages of your life.