What! A mere slip and four weeks plaster. Fracture! Bones must be weak. Increase milk uptake it has calcium, good for bones. But I heard only Calcium is not sufficient. Then what else? Eggs, chicken, red meat, ginger, turmeric? Where does the answer lie? What is to blame or who is to blame? The winner is poor nutrition, although modern lifestyle also contributes to it still the former takes the crown. Let’s have a close look at how.
How nutrition contributes to it?
You are what you eat! This saying has lots of truth in it. If one goes on consuming junk food, then obesity is likely to happen. Poor nutrition invites countless illnesses. A balanced diet is a key to a healthy body. What kind of food is needed to be eaten in what quantity at different stages of life? Knowing it helps one figure things out. So what do our bones need for their maintenance?
What is Bone Density?
Let’s get our basics straight, first, we must know what bone density actually is. In simple terms, it is the measurement of bone minerals, mostly calcium and phosphorous contained in a certain volume of your bone. A simple central DXA test of your hip bone or spine or sometimes of the radius bone in the forearm can tell you about your bone density. These test and painless and does not involve any needle or piercing of the skin.
Important minerals and vitamins
When it comes to bones the most known mineral is Calcium. But is it the sole responsible party for the maintenance of bones. The answer is NO. Apart from Calcium, there are other minerals, Vitamins, and micronutrients that are deemed necessary for healthy bone structure. They are Vitamin D, Vitamin K, Phosphorus, Zinc, Manganese, Magnesium, Potassium, etc. (If your food lacks these, you have your answer for low bone density.)
What to consume?
- Legumes, Beans, and Pulses: Excellent source of protein, in some research increase uptake of beans, has shown improved BMD in middle-aged and old people.
- Dried Fruits: Prunes are said to have a very positive effect on bone density. They are rich sources of Vitamin K1, Boron, Potassium, etc. Dried apples also help but they are not better than prunes.
- Drinks: Carbonated drinks like cola etc should be consumed less and must not replace milk in daily life.
Bones are very important. They form our skeletal structure which supports our form. As age increases, the risk of fractures also increases. Every one man in five and woman in three has a huge risk of developing osteoporosis. A few tweaks here and there in our daily consumption can prevent that. It has been proven. So take a little time for yourself, eat better, and live a healthy life.
Source: Higgs J, Derbyshire E, Styles K. Nutrition and osteoporosis prevention for the orthopaedic surgeon: A wholefoods approach. EFORT Open Rev. 2017;2(6):300‐308. Published 2017 Jun 23. doi:10.1302/2058-5241.2.160079