If you are worried about your health, then, here are some signs that show your bones are in trouble.
Increase Heart rate
The number of times your heart beats per minute while your body is not doing anything active is referred to as your resting heart rate. Most people’s resting heart rates range between 60 and 100 beats per minute. Research indicates that having a resting pulse rate of more than 80 beats per minute increases your risk of hip, pelvic, and spine fractures. The reason is that your heart rate reflects your level of fitness. Sedentary people have higher resting heart rates. Therefore, physical activity, particularly weight-bearing activity like walking, is essential for building a strong frame.
How to fix it:
Begin by determining your resting heart rate. Place one or two fingers over a pulse point on your wrist or neck in the morning while still in bed. Count how many beats occur in 15 seconds. Divide that figure by four to get your resting heart rate.
If your heart rate is in the 80s or higher, it’s time to get moving. Even though physical activity causes your heart to beat faster for a short period of time, the regular exercise gradually leads to a slower resting heart rate. Cycling and swimming are both excellent cardiovascular exercises. However, because these activities do not stress your bones or contribute to bone strength, it is critical to include higher-impact weight-bearing activities such as walking, running, tennis, and dancing, or aerobic classes such as Zumba.
Low estrogen level in women
Estrogen is the most important hormone in the bodies of women. It plays a significant role in the growth and maturation of bones. It is involved in bone turnover regulation in adult bone. When this important hormone begins to decline, which occurs most commonly during menopause, your bones may suffer. Several studies have found that hormone replacement therapy can effectively prevent rapid bone loss in women after menopause. If you’re concerned about your hormone levels, consult an endocrinologist or another specialist who can help you with your specific needs.
How to boost your estrogen level:
You can boost your estrogen level through hormonal replacement therapy or frequent exercises. However, taking a balanced and calcium-rich diet can help you in maintaining its level. Vitamin D, Dark chocolate, Garlic oil supplements, soya beans, and soya products, etc. can increase your estrogen level naturally.
Soft nails
Broken nails are inconvenient, but if you notice that your nails are breaking more frequently than usual, you should be concerned. Brittle nails can occur for a variety of reasons, the most common of which is collagen and calcium deficiencies. Collagen is a protein found in the skin, connective tissue, and skeleton. Berries, leafy greens, soy, and citrus can help keep it healthy.
Tips to fix it:
Calcium is a mineral that is essential for bone health; in addition to dairy, calcium can be obtained from dark leafy greens and sardines. If you don’t have either of these skeletal superheroes, your manicure will suffer as a result.
Small body size
Individuals with smaller structures are more likely to develop osteoporosis, owing to the fact that they have less bone mass to lose. If you fall into this category, you must be even more diligent in protecting your skeleton. Maintain a regular exercise regimen and eat calcium-rich foods. Consider having your bones checked at your annual physical.
No exercise
If you spend the majority of your time sitting in front of a computer or on the couch, you are more likely to develop osteoporosis. Exercise helps to build not only strong muscles but also strengthens bones. Exercise, especially weight lifting and weight-bearing cardio like jogging or stair climbing, helps preserve your skeleton. Try standing up and walking around the office at least once an hour, going for a walk or jogging after work, and making time to go to the gym in the mornings to lift weights.
Poor muscle strength
Pickle jars aren’t easy to open for anyone, but if your grip is getting worse than usual, it’s time to see a doctor to see if you have bone loss. Handgrip strength was found to be the most important test in determining overall bone mineral density in a study of postmenopausal women. Your grip strength and bone density in your hip, spine, and forearm are linked. It may sound strange, but remember the song “Dem Bones” (“the toe bone is connected to the foot bone”): weakness in your hand bones can indicate weakness elsewhere. Strength training is one way to protect your bones while also improving your grip strength.
Bone pain, muscle aches
We all expect aches and pains as we get older. However, they can indicate more than just your body’s aging. A frequent ache or pain is a sign of vitamin D deficiency, which can lead to bone loss. If you experience frequent muscle cramps, it could be a sign of vitamin/mineral deficiency. “Muscle cramps are especially common in the feet and legs,” says Dr. Vishnu Seecharan, a podiatrist. “Nighttime leg cramps are frequently a sign that your calcium, magnesium, and/or potassium blood levels are too low.” He claims that if these deficiencies persist for an extended period of time, they may result in bone loss.
Fractures at an early age
A fracture is a major indicator of bone weakness and loss: If you break an ankle in a minor incident, such as stepping off a curb, you should have your bones checked because this could be an early sign of bone-thinning disease osteoporosis.
Receding gums
Receding gums are difficult to detect because they develop over time. As your jawbone loses strength and mass, your gums recede. Because your jawbone serves as the anchor for your teeth when it deteriorates, your gums can detach from your teeth (yikes!). If you start losing teeth, this is a major sign of receding gums. Ask your dentist to check on your gum health during routine visits as you get older. Even if you don’t have gum disease, you should practice preventive measures such as flossing and brush on a regular basis; you can also strengthen your jaw by chewing gum.
Losing height
Unfortunately, growing shorter as you get older is not a myth. It occurs when your bone mass declines and the cartilage between your bones deteriorate after years of heavy use. Shortening doesn’t always indicate a problem with your bones, but it can indicate a weakening of the muscles around your spine, according to Dr. Susan E. Brown of the Center for Better Bones. “Because bone and muscle work as one unit and typically gain and lose strength in synchrony, a loss in muscle is likely to be linked to an eventual loss in bone.”