It’s never too late to think about your bone health. You need to have a stable and strong framework for your body, bones protect organs and house minerals.
Many people do not pay attention to bone health until they face problems like back pain, bone loss, rickets, osteoporosis, etc. Maintaining your bone health should start now so that you can reduce the risk of developing bone-related diseases in older age.
How Does Age Affect Bones?
Most of the bone growth occurs in childhood and adolescence. Girls usually reach maximum bone density by age 18 and it is around 20 years for boys. After this period, it is essential to maintain healthy bone density and reduce bone loss.
As we age, bone density reduces and weak bones become more prone to fractions in case of an accident. Older women are at more risk of developing osteoporosis, especially after menopause.
You might have heard or noticed that a lot of seniors have to go for a knee replacement surgery or a hip arthroscopic surgery in their old age. Knees and hips become weak. If you suffer a fall, you will have a lot of problems. It is best to take care of yourself and get surgical procedures done only by leading orthopaedic surgeons.
Eating and Lifestyle Changes to Keep Bones Healthy
Healthy lifestyle habits and adequate intake of nutrients can help build strong bones and reduce the risk of bone fracture as you age. You can witness a difference in your bone health by following the below tips.
Calcium is one of the primary minerals that is strongly associated with healthy bones and teeth. Bones are partly made of calcium and their deficiency can cause bones to become fragile. Ensure you intake a considerable amount in your diet.
Calcium-rich foods include cheese, yogurt, milk, leafy green vegetables, nuts, fish, etc.
Get Enough Vitamin D
Similarly, vitamin D is essential for maintaining strong bones. Without adequate quality of vitamin D in the body, calcium cannot be stored in the body effectively. Children who are deficient in vitamin D can develop conditions like rickets or other shelter abnormalities.
Foods rich in vitamin D include egg yolks, milk, fatty fish, margarine, beef liver, fortified foods, and much more. Besides a vitamin D-rich diet, your doctor may also advise you to intake vitamin D supplements. Spend Some time in the sun to obtain this nutrient the natural way. Besides this, Rootine can also help you to get a personalized daily multivitamins.
Exercise and Stay Active
Stay engaged in activities that help your bones stay strong and healthy. Let’s look at some of the ideas.
- Make time in your busy routine to do resistance workouts like push-ups. It will help keep your bones stronger and build muscle mass.
- Stretching exercise like yoga is another great strategy to help reduce the risk of breaking bones because of slip and fall injury.
- Other exercises like hiking, tennis, aerobics can help maintain strong bones.
Limit Alcohol and Smoking
Drinking more than 1 or 2 glasses of alcohol a day can be harmful to your bones. It does so by inhibiting vitamin D absorption.
Smoking is bad for the lungs and bones as well. It has been linked with bone loss since it prevents calcium absorption. Smoking also increases your risk of bone fracture.
Ensure Good Working Conditions
Make sure you don’t injure your bones and cause strain during your working hours. Use safety measures when lifting heavy objects to avoid shoulder pain.
Stand or sit in the right posture to prevent back pain problems. In between your tasks, move around and stretch. If you work most of the time on your desk, make sure that your workstation is set up in a way that is comfortable for your body posture.