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Bones: a firm Foundation

Bones: a firm Foundation

Buildings have structures that serve as foundation and support. Same is through with the body, the bones serve as the basic foundation of the body. Through the bones, our body is able to move and remain upright. Just imagine our body without bones and we’ll be like microbes wandering without the ability to stand. The bones also protect different vital organs of the body such as the brain, heart, spinal cord, lungs and others. Because of this, the bones should be nourished and maintained to continue to serve its purpose in the body.

Degenerative bone diseases such as osteoporosis, threaten bone health especially women. There are several ways to take care of the bones. However, keep in mind that 90% of the body mass is acquired only up to age 21. After that, all you can do is proper maintenance to keep your bones healthy.

The first thing you should do is provide calcium in your diet. Calcium increases bone mass so if you’re planning to fill your bone bank, better do it while you’re young. Aside from milk, you can acquire calcium from other dairy products such as almonds, dark green vegetables and tofu. It would still be necessary to provide calcium in your diet even beyond the age of 21. This will work for maintenance of your bones. The daily recommended allowance of calcium varies from ages. This can be seen as follows:


Recommended Calcium Intake in milligrams

Infants- 3 years old


4-20 years old


Adolescent- adults (male and female)


Pregnant and breast feeding women



Vitamin D is needed to absorb calcium in your body. Thus, it is suggested to expose yourself in sunlight to activate the use of calcium in the body. Considering that your diet does not gives you sufficient calcium, calcium supplements is also suggested. Similarly, vitamin D supplements can also be used for calcium absorption.

According to the National Osteoporosis Foundation (NOF), exercise is also needed for taking care of bones. Both aerobic exercise like jogging, and playing sports and strength training is needed for strengthening of bones. A time of at least 30 minutes exercise would be necessary not only for your bones but also for your whole body.

If you’re smoking, better quit as soon as possible, if not, better keep it that way. Though, you may not be smoking, passive smoking should also be avoided, that is, avoid inhaling smoke from smokers. Smoking is not good for the bones. It contains nicotine that may limit calcium absorption. Smoking can cause reduction of bone density making the bones weak. As far as I know, smoking brings no good for the entire body so better quit it.

Commonly, women are more prone to acquire osteoporosis as compared to men. Better take care of your bones. Eating food rich with different vitamins and minerals are also important. Start saving your health while you are young. Prevention is always better than cure. It is more difficult to cure osteoporosis as compared to prevent acquiring it. Keep yourself healthy from inside and out.

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