8 Ways to Keep Your Bones Strong
For women over 50, our bone density continues to decrease as we age. It is a natural process that cannot be stopped entirely, but you can implement ways to keep your bones strong and healthy. If your bones’ health is not up to the mark, there would be various health and mobility issues that would continue to surface from time to time.
One of the common issues that people face, as they age, is joint-related pain or fractures due to weak bones. If you feel that your bone density is very low or if you have unreasonable pain in any part of your body that is related to bones, consulting an Orthopedic Surgeon would be helpful. Here we mention some methods you can follow to strengthen your bones:
Increase consumption of calcium-rich foods
Increasing calcium-rich food intakes such as kefir, yogurt, milk, and cheese can help drastically in delaying the process of bone decay. Dairy is known to be one of the most potent sources of calcium, and regularly having it would improve your bone health. Also, include the non-dairy source of calcium-rich foods such as leafy green vegetables, salmon, nuts, oranges, beans, and soy in your diet.
Get enough Vitamin D
Only having calcium-rich food is not enough as your body needs Vitamin D to absorb calcium. Your body can get sufficient Vitamin D by strolling in the sun for around 20 to 30 minutes each day. However, you can also include foods rich in Vitamin D such as egg yolks, fortified yogurts, milk, soy and rice beverages, margarine, orange juice, sardines, salmons, and more. While having 500 ml of milk suffices the need for vitamin D in people below 50, calcium supplement containing 400 IU units of Vitamin D is recommended for people above 50.
Get Enough Nutrients
Calcium intake should be complemented by the consumption of foods that are high in vitamin K, magnesium, and potassium to efficiently absorb and utilize calcium in the body. Having foods such as legumes, lentils, nuts, seeds, fish, fruits, vegetables, protein-rich foods, shellfish, poultry, and more, can help the body get enough nutrients to process calcium. It also helps in the overall development of the body and keeps the bones strong and in good shape as well.
Exercise Regularly, Stay Active
You should exercise regularly to not only keep your bones in good shape but to improve your overall health as well. The primary target should be to stay active for at least 2-3 hours each week in the form of exercising, playing physical games, lifting weights, and others. Here are some tips on staying active while you age.
Limit caffeine intake
Caffeine intake should be limited to make sure that there is no hindrance in the process of calcium absorption by the body. Women who are breastfeeding or are pregnant should limit their caffeine intake to 300mg per day, while adults can have around 400mg per day.
Limit alcohol consumption
Alcohol is well-known to affect bone health adversely and contributes to bone loss. If you drink alcohol regularly, your bones will start to decay and lose bone density at a much faster pace. It would not only make you susceptible to fractures and bone-related injuries but may also cause mobility issues in the future. It can be due to problems arising out of natural bone decay. In this case, an Orthopedic Surgeon is who you need to go to.
The bone loss occurs at a much faster pace among smokers than non-smokers. If you smoke, you may be more prone to bone-related fractures and injuries than the non-smokers. Quit smoking the earliest is advisable to slow down the process of bone loss, improve bone density, and keep your bones strong.
The market is filled with many calcium supplements that you may take after consulting with your doctor. You can also choose to consult with an Orthopedic Surgeon if you are anxious about your bone health or facing any concerns or symptoms you want a solution for.