bone

According to the Mayoclinic website, there are usually no symptoms in the early stages of low bone density.

But once your bones have weakened from osteoporosis, you may have the following signs and symptoms:

Back pain due to broken or eroded vertebrae.

Short stature over time.

Body flexion.

Ease of bone fractures than expected.

Your bones are in a constant state of renewal; New bones form and old ones dissolve. When you’re young, your body makes new bone faster than it’s breaking down old, so bone mass increases. After the age of 20, this process slows down, and most people reach peak bone mass in their 30s. With age, bone mass decays faster than it builds.

Your likelihood of developing osteoporosis depends in part on how much bone mass you gained in your youth. Peak bone mass is somewhat controlled by genetics and also varies between ethnic groups. The more bone mass you gain, the higher your bone density and the lower your risk of osteoporosis as you age.

protection

Good nutrition and regular exercise are essential for maintaining healthy bones throughout life.

soccer

Men and women ages 18 to 50 need 1,000 milligrams of calcium each day. This daily amount increases to 1,200 milligrams when women are 50 and men are 70.

Calcium-rich food sources include:

Low-fat dairy products

Dark green leafy vegetables

Canned salmon with fishbones and sardines

Soy products

Breakfast cereals and calcium-fortified orange juice

If you’re having trouble getting enough calcium from your diet, consider taking a calcium supplement. However, too much calcium has been linked to kidney stones. Some experts think that too much calcium, especially in supplements, may increase the risk of heart disease, though it’s not yet clear.

Vitamin D improves your body’s ability to absorb calcium and improves bone health in other ways. Some of your vitamin D can be obtained from sunlight, but this may not be a sufficient source if you live in a high altitude area, stay indoors, use sunscreen regularly, or avoid the sun due to of possible skin cancer.

Food sources of vitamin D include cod liver oil and salmon. Some breakfast cereals and milk are also fortified with vitamin D.

Exercise can help strengthen bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll get the most benefit if you start exercising regularly when you’re young and continue exercising throughout your life.