4 Your Weak Bones

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Have you ever wondered whether your bones are healthy or not? This is indeed quite difficult to detect because your bones can not be seen. Although bone is seen as a hard organ, it is actually a living tissue with blood vessels, nerves and other soft tissues. So, can we see the weak bone marks that happen to ourselves?

What are the weak bone marks you can feel?

Weak bone is a bone that has a low mineral density. This weak bone tends to break easily when there is a small collision.

In fact, there are no symptoms you can feel when your bones are weak, but the weakest bone marks you can most see and feel are when your bones break easily.

Most people will not know they have weak bones until they have broken bones and doctors diagnose them. If you are over 50 years old and you have a broken bone just because of a slip, chances are you have a weak bone mark. This condition is usually in medical called osteopenia.

Osteopenia is a weak bone condition before a person has osteoporosis. According to the National Osteoporosis Foundation, someone with osteopenia is at greater risk for osteoporosis. In this phase, the bone begins to lose its mineral density. According to Dr. Susan E. Brown, you actually can still see weak bone marks before your bones are really porous.

1. Decreased ability to perform physical activity

The weakest bone mark you can most feel is a measurable physical fitness decline with aerobic capacity, muscle strength, and even your balance.

If your fitness decreases, it is very likely your bone mass also decreases. This condition is worsened by you who are afraid and worried to do sports activities that you consider heavy due to age factor or feeling lazy.

According to Dr. Susan E. Brown, a woman who is not physically active, can still have a good body balance after doing a sport tailored to her needs.

Even elderly people aged 80-90 years have the ability to adjust and respond to endurance sports and strength that has been adjusted. So you should not be afraid to move.

2. Nails easily fragile

If your nails are vulnerable easily, but you do not have any medical condition, this may be a sign of weak bones that you are beginning to feel. According to Dr. Susan E. Brown, a woman's nails grow stronger and healthier along with her increasing bone health, it is concluded after observing a woman undergoing bone health program at the Center for Better Bones.

Nail health can be an early sign to see if your bones are okay or getting weak.

3. Reduced strength

As we get older, one way to keep the risk of fracture is to prevent a fall. Therefore, a good balance, overall muscle strength, and your ability to lift things becomes very important.

In a recent study of postmenopausal women, hand strength is a usable physical test related to bone mineral density.

If you begin to feel that your ability is decreasing in carrying or carrying something, you can start an appropriate sport to improve your hand strength.

4. You often feel cramps, muscle aches, and bone pain

Often feel cramps, muscle aches, and bone pain can be a sign of weak bones. Muscle aches and bone pain are the most frequently overlooked symptoms, which is usually caused by a deficiency of vitamin D (a very important bone vitamin). According to health experts, vitamin D deficiency is strongly associated with muscle pain that you feel.

Not only muscle aches and bone pain, you also have to pay attention to the feeling of cramps that you often feel. Foot cramps that occur at night can be a sign that the levels of calcium, magnesium, and potassium in your blood drop very low at night, when you are not eating food. If this condition occurs continuously you should consider checking into a bone doctor.

Then, how to solve it?

Two key nutrients essential for strong bones and overcoming weak bone marks are calcium and vitamin D. Calcium will support bone and tooth structure, while vitamin D will maximize calcium absorption and support bone growth.

Calcium intake for adults up to the age of 50 years is 1,000 milligrams per day, while vitamin D is needed around 200 IU. After the age of 50 years, the intake should be added ie 1,200 mg of calcium and 400-600 IU of vitamin D per day.
Some foods rich in calcium can also overcome weak bone marks and increase bone strength are milk, cheese, beans, tofu, and green vegetables. In addition, you can also meet the needs of calcium and vitamin D from supplements.

Overcoming weak bones can also be done with physical activity that exercises balance and coordination, as well as supporting stamina stability. To build and maintain strong bones, physical or sports activities are required that focus on strengthening muscles and exercise with weights. However, before you do, consult this first to the doctor.

In sports with weights, legs are required to support the body weight, the bones will work harder to make it stronger. Some suggested sports include walking, running, dancing. Meanwhile, muscle strengthening exercises are needed to stimulate tendons and bones to become stronger.

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