by Eileen Eva

Created on: October 04, 2010   Last Updated: October 05, 2010

Without bones, we would be just piles of flesh, no walking, lifting or working. Simply put we would be useless. Our skeletal structure which happens to be made of bones gives us support and shape. We also need to support our bones by making sure we supply them with enough constructing materials (minerals and vitamins).

What causes weak bones?

Osteoporosis is a condition that leads to weak bones especially during old age, menopause and sometimes can be inherited. It is also common in very thin and weak boned people.

If you fail to consume or let your skin synthesize enough Vitamin D, you will have Vitamin D deficiency referred to as Hypovitaminosis D. Hypovitaminosis D leads to Osteomalacia, Rickets and Osteoporosis.

In a nutshell, weak bones will result from medical conditions that influence bone formation or lack of enough Calcium intake which is the basic mineral used in bone formation.

To keep bones strong and healthy do the following:-

• Feed Your Bones:

By feeding, it means taking in recommend measurements of Calcium and Vitamin D daily. If you are female, male, pregnant or breastfeeding, and aged 0 -50 years, you need 200 IU of Vitamin D daily. For males and females of ages 51- 70 they require 400 IU and those over 71 require 600 UI.

- Foods rich in Vitamin D: - Salmon, Mackerel, Tuna or Sardines, fortified dairy products and mushrooms grown under ultraviolet light B.

When it comes to Calcium intake you need, 210mg ages 0 – 6 months, 270mg age 7 -12 months, 500mg ages 1 – 3 years, 800mg age 4 – 8. Adolescents, pregnant and lactating mothers need the highest Calcium intake of 1300mg daily. Adolescents cover age 9 -18. If your are aged between 19 and 50, take 1000mg and if you are above 50, increase it to 1200mg to keep Osteoporosis at bay.

- Foods loaded with Calcium: - milk, cheese, yogurt and vegetables such as Kale, Broccoli and Chinese cabbage. Fortified cereals and milks e.g. soy milk will also provide enough Calcium for vegetarians.

 • Exercise Your Bones:

After your bones are ‘full’ of Vitamin D and Calcium, it’s time to make them stronger by exercising. The best type for bones is resistance training. Resistance training means doing what involves straining your muscles like push-ups, leg squats and weight lifting, to beat the new ‘resistance’ your body will be forced to build stronger bones. Note than excising will also tone and build other muscles as well.

• Don’t Stress Your Bones:

By this, it means avoid stressing your bones especially the central support (spine) by lifting things incorrectly, sitting down incorrectly or wearing very high heels for women. High heels and incorrect posture when sitting are major contributors to back pains in women. In men, incorrect lifting of heavy objects can injure your spine.

Sources:

National Institutes of Health Office of Dietary Supplements- Dietary Supplement Fact Sheet: Calcium

National Institutes of Health Office of Dietary Supplements- Dietary Supplement Fact Sheet: Vitamin D

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