Bone has important roles in our body. It provides support the shape for the body, protection for organs, storing mineral such as calcium, and its marrow is also vital in developing red blood cell. It is important to build strong bones from young age and maintain healthy bones as an adult. 

Importance of Keeping Your Bone Healthy

Bones are always changing as new bones are made and old bone is broken down. In young age, bones are built faster than it breaks down old bones. This process would slowdown when you enter your early adulthood in your 20’s and the peak bone mass is reached around age of 30. Therefore we should be aware of building bone mass to prevent early degeneration of bone functions.

Factors Affecting Bone Health

• Calcium intake from your diet – Calcium keeps our bone healthy to prevent early bone loss and risk of fractures

• Physical Activities and Exercise – Physically active person have lesser risk of degenerations later in life. 

• Age

• Gender  

• Smoking and Alcohol

• Body Mass Index

• Hormones

• Medications

Keeping your bones healthy

• Be aware of Calcium in your diet. 800-1000 mg per day is recommended while you should take high calcium food divided throughout the day

• Vitamin D helps absorb Calcium. UV from sunlight promotes production of natural Vitamin D. Some food may contain Vitamin D such as salmon, tuna, and eggs. Fortified foods such as cereals and milk also contain Vitamin D.

• Plenty of exercise and physical activities can help build strong bones. Try including walking, jogging, and walking up and down the stairs in your daily routine.

• Avoid smoking and alcohol consumption