Bones are one of the most important parts of the body that play different roles. They help us move, protect our internal organs, and store important minerals. With age, the density of bones decreases and they become weak and fragile. This can increase the risk of fracture.
Fortunately, there are many things you can do to keep your bones healthy as you age. Here are some tips.
Maintaining bone health in old age
1. Have a healthy diet
Calcium and vitamin D are two essential nutrients for bone health. Calcium is essential for building new bones, and vitamin D helps your body absorb calcium.
To get enough calcium, you should get 1200 mg of calcium from your diet daily. Foods rich in calcium include:
– Dairy products such as milk, cheese and yogurt
– Green leafy vegetables such as broccoli, kale and spinach
– Legumes such as beans, lentils and soybeans
To get enough vitamin D, you need to get 15 micrograms of vitamin D from your diet every day. Foods rich in vitamin D include:
– Fatty fish such as salmon, tuna and sardines
– Yolk
– Some mushrooms
If you can’t get enough calcium and vitamin D from your diet, you may need to take supplements.
2. Exercise
Regular exercise helps strengthen bones. Weight-bearing exercises such as walking, running, cycling, and dancing are best. These exercises help bones to become stronger and prevent fractures.
If you are just starting to exercise, you should gradually increase the intensity and duration of your exercise. If you have pain or discomfort, stop exercising and talk to your doctor.
Here are some examples of bodyweight exercises:
– walking
– Run
– riding bike
– Dance
– squat
– Chest press
– Swim
3. Avoid smoking and excessive alcohol consumption
Smoking and drinking too much alcohol can damage bone health. Smoking reduces calcium absorption and alcohol can reduce the production of new bone.
If you smoke or drink too much alcohol, talk to your doctor about ways to quit.
4. Do not use certain drugs
Some medications, such as corticosteroids, can damage bone health. If you use these medications, talk to your doctor about the possible risks to your bone health.
5. Get checked regularly
If you are concerned about your bone health, talk to your doctor. Your doctor can test your bone density and provide treatment recommendations if necessary.
Additional recommendations
Here are some additional tips that can help you keep your bones healthy as you age:
– Avoid falling. Falls are one of the main causes of bone fractures in the elderly. To prevent falls, keep your floor clean and free of hair and debris. Use comfortable shoes with non-slip soles.
– Keep your weight in a healthy range. Being overweight or obese can increase the risk of developing osteoporosis.
– Get enough sleep. Adequate sleep is essential for bone health.
By following these tips, you can help keep your bones healthy in old age and enjoy an active and healthy life.
Frequently asked questions about how to keep your bones strong as you age?
1. Is it possible to strengthen bones with age?
Yes, bones can be strengthened as we age. By following the tips in this article, you can help strengthen your bones and reduce your risk of fractures.
2. How much calcium and vitamin D is needed to maintain bone health in old age?
For adults 19 years and older, the recommended daily amount of calcium is 1,000 mg and the recommended daily amount of vitamin D is 15 micrograms.
3. What sports are suitable for strengthening bones in old age?
Exercises that bear body weight, such as walking, running, cycling and dancing, are the best exercises for strengthening bones. These exercises put pressure on the bones and make them stronger.
4. Are aerobic exercises also useful for strengthening bones?
Yes, aerobic exercise is also good for strengthening bones. Aerobic exercises help to improve blood circulation and this can help the absorption of calcium by the bones.
5. Is it necessary to take calcium and vitamin D supplements to maintain bone health in old age?
If you can’t get enough calcium and vitamin D from your diet, you may need to take supplements. However, be sure to talk to your doctor before taking supplements.
6. Can the use of certain drugs harm bone health?
Yes, some medications, such as corticosteroids, can damage bone health. If you use these medications, talk to your doctor about the possible risks to your bone health.
7. Is bone density testing necessary for all people over 50?
No, a bone density test is not necessary for everyone over the age of 50. However, if you have certain risk factors for osteoporosis, your doctor may recommend a bone density test.
8. What factors can increase the risk of osteoporosis?
– Age
– Gender
– race
– family history
– Premature menopause
– Taking some medications
– Certain diseases, such as inflammatory bowel disease (IBD) and lupus
Vitamin D deficiency
– smoking
– Excessive consumption of alcohol
9. Are there ways to prevent falls in the elderly?
Yes, there are ways to prevent falls in the elderly. These ways are:
– Using comfortable shoes with non-slip soles
– Using proper lighting at home
– Removing obstacles from the path
– Use of railings next to the stairs
– Maintaining a healthy weight
– Performing sports exercises to improve balance and coordination
Conclusion:
It is important to maintain bone health in old age. By following the tips in this article, you can help strengthen your bones and reduce your risk of fractures.
