Bone Health Issues and Prevention by Jackarthur1 Jack

Leading Bone Health Issues

Osteoporosis

Osteoporosis is often referred to as the “silent disease.” This is because, in most cases, you don’t know your bones have weakened until you have a fracture. When you have osteoporosis, your bones become so brittle that the slightest movement (like picking something up from the floor) could cause a fracture.

Osteopenia

Osteopenia is when you lose bone density. It is the stage previous for you to develop osteoporosis. Now, this doesn’t mean that everyone that has osteopenia develops osteoporosis. If you stop it in time, you can manage this condition.

Osteoarthritis

Osteoarthritis affects several millions of people around the world. It is one of the most common bone issues. It happens when the cartilage that protects and cushions the ends of the bones wears down. It mainly affects your joints like hands, knees, spine, and hips.

Rheumatoid Arthritis

Rheumatoid Arthritis is an autoimmune disease that causes inflammation in your body. Your immune system attacks healthy cells in your body, producing inflammation, which leads to swelling and pain. The main symptoms are often seen in joints like hands, wrists, and knees in most cases.

The most common symptoms are pain, stiffness, swelling, tenderness, fatigue, weight loss, fever, and weakness.

Nutrition Tips to Prevent Bone Health Issues

Calcium

Calcium plays an essential role when it comes to bone health. The daily recommended value depends on age and gender, but on average, you should consume around 1,200 mg of calcium per day to avoid any bone conditions.

You can obtain most of the calcium from your foods. Include milk, yogurt, cheese, and other dairy products. If you are not too keen on incorporating dairy into your diet, you can always have kale, broccoli, leafy green, sardines, salmon, tofu, and fortified foods.

If you don’t include dairy options, you might want to consider having a calcium supplement to make sure you reach the daily calcium intake.

Vitamin D

Vitamin D plays a vital role in calcium absorption. Also, a low vitamin D intake has been linked to soft bones. While some foods like milk, eggs, sardines, and salmon have some vitamin D., sunlight is the best source.

Your skin can naturally produce vitamin D when it gets sunlight. Thus, if you want to increase your vitamin D content, make sure to take 10-15 minutes of sunlight daily. It might be best to have a vitamin D supplemen t for those who cannot take sunlight due to work or weather conditions.

Protein and Collagen

Studies have shown that vitamin D works better when it has a good amount of protein during the day. Thus including foods like chicken, fish, eggs, and Greek yogurt is vital for good bone health.

Additionally, studies have shown that having a daily collagen intake can increase bone formation. Making it stronger and healthier. Thus, taking a supplement with premium collagen peptides from grass-fed and nature-fed beef is one of the best ways to increase your joint and bone strength.

Omega-3

Finally, omega-3 fatty acids have been shown to have anti-inflammatory properties. Reducing inflammation can lead to a reduction in joint pain and increased mobility. You can get omega-3 from fatty fish (tuna, salmon, and sardines), nuts, and seeds.

You can also supplement with omega-3 fatty acids that come from mussels, making it the highest in quality of omega-3.

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