Are your 30s a crossroads? Prevent future fractures! Three tips for "saving bones" that you can start using today
Hello, this is John! Have you ever thought about your bone health? Many of you may be thinking, "I'm still young, so it's fine!" or "I'll only worry about my bones when I'm older, right?" However, it's actually very important to take care of your bones from a young age. Especially,Bone mass (pronounced kotsuryo) peaks around age 30.That's what they say!
Some of you may be wondering, "What is bone mass?" Simply put, bone mass isBone density and strengthIf these aren't stored properly when you're young, your bones will be more vulnerable to fractures in the future. Here are three simple habits you can start doing today to prevent future fractures and keep your bones healthy!
Why is bone health important?
Firstly, why is bone health so important? Bones have so many important roles in our bodies.
- Pillars that support the body (like pillars and beams in a house!)
- Armor to protect our precious internal organs
- Move your body in cooperation with your muscles
- A bank that stores important minerals such as calcium
If your bones become weak, even a small fall can cause you to break a bone.Osteoporosis (a disease that makes bones porous)This can lead to problems in daily life, making it difficult to do the things you love, and greatly reducing your quality of life (QOL). That's why keeping your bones strong is essential to living a healthy and active life.
Surprising fact! Bone mass peaks in your 30s?
As mentioned at the beginning, our bone mass is roughlyPeaks around age 30It is said that this is called "peak bone mass." It's like saving up your entire life's worth of bones in a "bone bank." Increasing this savings as much as possible by the time you're 30 is the key to your future bone health.
Unfortunately, once bone mass peaks, it tends to decrease gradually. If you have a good "bone bank" when you're young, you can keep your risk of fracture low even if your bone mass decreases as you get older. Conversely, if you don't have much savings, your bones may weaken faster.
If you're over 30, don't despair! There are many things you can do to maintain your bone mass and slow the rate of bone loss. The habits I'll introduce today are useful for people of all ages.
Start today! Three habits to protect your bones in the future
So, what exactly can you do to keep your bones healthy? Here are three simple habits to keep in mind in your daily life.
Habit 1: Dietary tips for strong bones
In order to build strong bones, a nutritionally balanced diet is essential. Here are some nutrients you should pay particular attention to!
- calcium:It is a mineral that is the main component of bones and teeth. It is truly the "material of bones"!
Foods that are rich in it: dairy products such as milk, yogurt, and cheese, small fish, soy products such as tofu and natto, and green and yellow vegetables such as komatsuna and mizuna. - Vitamin D:It helps the body absorb calcium. Even if you take in calcium, if you are deficient in vitamin D, your body will not be able to absorb it properly.
Foods that contain a lot of it: seafood such as salmon, saury, and sardines, mushrooms (especially dried shiitake mushrooms), egg yolks, etc. It is also produced in the body by exposure to sunlight.
If calcium is like the "bricks that make up bones," then vitamin D is like the "craftsman who efficiently transports the bricks to build a strong house (bones)." Both are important, so be sure to take them together! Vitamin K (abundant in natto and green and yellow vegetables), which is involved in bone formation, is also important.
Habit 2: Incorporate bone-strengthening exercise
When bones are subjected to the right amount of stimulation and stress, their metabolism becomes active and they become stronger. Just like muscles, they become weaker if not used. Don't overthink it, just start by moving your body in your daily life.
- Weight-bearing exercises:This exercise puts your body weight on your bones, activating the cells that make bones.
For example: walking, jogging, climbing stairs, dancing, jumping rope, etc. It's easy to start even without any special equipment! - Strength training:By strengthening your muscles, you can also expect to reduce the impact of shocks on your bones and improve your balance to prevent falls.
For example: squats, push-ups, dumbbell exercises, etc. It is recommended to do these exercises several times a week within your limits.
Even if you're not good at exercise, it's okay to start with small things like taking the stairs instead of the elevator or walking one station. The most important thing is to keep going!
Habit 3: Lifestyle habits that reduce strain on bones
In addition to diet and exercise, you should also review your daily lifestyle habits to avoid negative factors that may be detrimental to bone health.
- Quitting smoking:Smoking has many negative effects on bones, such as weakening the function of bone-forming cells and impeding calcium absorption. It does more harm than good.
- Drink alcohol in moderation:Excessive alcohol intake is known to inhibit calcium absorption and hinder bone formation, so if you drink, be sure to drink in moderation.
- Other:Extreme dieting can lead to nutritional deficiencies and make bones brittle. It is important to eat a balanced diet and maintain a healthy weight. Also, be careful not to get too much sleep or get stressed, as these can disrupt hormone balance and affect bone metabolism.
What did you think? Healthy bones are not something that can be achieved overnight. But by steadily implementing small habits that you can start doing today, you can protect your body in the future. If you're young, this is your chance to increase your "bone savings"! And for those of you who are already over 30, we encourage you to start doing just one thing today to protect your bone health in the future.
While writing this article, I once again realized the importance of bone health. In particular, the fact that bone mass peaks at age 30 is probably the number one piece of information I wish I had known when I was younger (lol). From now on, I will be more conscious of my calcium-rich diet and continue walking every day!
This article is based on the following original articles and is summarized from the author's perspective:
3 Ways To Actively Prevent Fractures (Because Bone Mass
Peaks Once You Hit 30)