{"id":143977,"date":"2022-11-03T10:55:19","date_gmt":"2022-11-03T05:25:19","guid":{"rendered":"https:\/\/www.regenesys.net\/reginsights\/?p=143977"},"modified":"2026-02-24T15:09:12","modified_gmt":"2026-02-24T13:09:12","slug":"bone-health-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.regenesys.net\/reginsights\/bone-health-what-you-need-to-know","title":{"rendered":"Bone Health \u2013 What You Need to Know"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The human body is truly amazing. It is in a continuous process of generation and reactivation. Take our skeletons, for example, new bones are made and old bones are broken down about every ten years. Is that not something to marvel at \u2013 a remodel\/upgrade, every decade\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping your bones healthy and the process of remodelling in balance is excessively important. As we age, the balance of bone remodelling can shift which could result in the loss of bone structure and strength and could lead to diseases such as osteoporosis. And remember, our bones store and supply calcium to all body cells, support the body and protect our vital organs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, the bone marrow provides all types of blood and bone cells to the body. To do justice to this critical part of the body, let us have a look at what affects bone health and also at practices that will ensure bone remodelling stays balanced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What affects bone health? There are several factors which can affect bone remodelling and taking care of these factors could ensure that the balance of replaced bones stays intact. Let us have a look at these.<\/span><\/p>\n<p><b>Calcium and vitamin D<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Calcium prevents diminished bone density. It is suggested that the average adult between 19 and 50, should consume 1\u00a0000 milligrams of calcium a day and for those above 50, at least 1\u00a0200 milligrams. Vitamin D assists the body to absorb calcium and the recommended intake of Vitamin D for adults is 600 international units a day. Sources of calcium-rich food include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dark leafy greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried figs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other vitamins and minerals essential for bones are Zinc, Magnesium, Phosphorus and Vitamins K and A.<\/span><\/p>\n<p><b>Physical activity<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Yes, exercise, exercise, exercise. Research shows that actual bodybuilding activities are optimal for bone strength. It is also suggested that you do not need to go to the weight section in the gym to do these exercises, you can use your own body weight and start including the following in your exercise routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most of these exercises listed above can be done as a warm-up to cardio or as intermediate exercises (exercises you do in between weight-lifting). Spread them between your routines but include them in your workout weekly. Also, we are not all athletes \u2013 search for alternatives to each exercise to relate to your fitness level. If, for example, you are older and cannot do squats (because who likes squats right?), you can always sit down on a chair and get up (unassisted) ten to fifteen times repeatedly.<\/span><\/p>\n<p><b>What to avoid<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that <\/span><b>tobacco<\/b><span style=\"font-weight: 400;\"> use contributes to weaker bones whilst <\/span><b>alcohol, excessive caffeine or fizzy drinks <\/b><span style=\"font-weight: 400;\">can increase the risk of osteoporosis. Being <\/span><b>underweight<\/b><span style=\"font-weight: 400;\"> could impact your bones as much as being <\/span><b>overweight<\/b><span style=\"font-weight: 400;\"> which puts unnecessary pressure on your joints and bones. Eating <\/span><b>processed food (<\/b><span style=\"font-weight: 400;\">which is high in sodium) <\/span><b>or too much red meat<\/b><span style=\"font-weight: 400;\"> is unhealthy on many levels.<\/span><\/p>\n<p><b>Gender, age and family history<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Women have less bone tissue than men and our bones become thinner and weaker as we age. If osteoporosis is part of your family\u2019s health history, you have to be proactive.<\/span><\/p>\n<p><b>Hormonal health<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A high thyroid hormone count could cause bone loss. Dropped estragon and testosterone levels could also cause a loss of bone mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying healthy and ensuring that your body has all the nutrients it needs to support its daily functions are most beneficial, not just for today but for later in your life as well. Knowing the risks within your health history will allow you to compensate at a younger age by being proactive and not reactive.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take care of your body \u2013 it takes care of you every day in multiple and phenomenal ways!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The human body is truly amazing. It is in a continuous process of generation and reactivation. Take our skeletons, for example, new bones are made and old bones are broken down about every ten years. Is that not something to marvel at \u2013 a remodel\/upgrade, every decade\u2026 Keeping your bones healthy and the process of<\/p>\n","protected":false},"author":134,"featured_media":143978,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[609],"tags":[],"country":[],"class_list":{"0":"post-143977","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bone Health \u2013 What You Need to Know | RegInsights<\/title>\n<meta name=\"description\" content=\"Staying healthy and ensuring that your body has all the nutrients it needs to support its daily functions are most beneficial, not just for 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