7 Actionable Ways to Protect and Keep Your Bones Healthy as You Age!
Did you know that bones are live tissues? Through your entire life, your body is getting rid of the bone that is old and creates new bone. As you grew older and had a higher bone mass, your body made new bone more quickly than the body could break it down. The peak in bone mass typically occurs at around the age of thirty, at that point your body’s natural process begins to reduce the amount of bone it creates. Keeping your bones healthy is therefore essential.
Certain elements, such as exercise and diet rich in organic content like fruits, vegetables, olive cider vinegar and others can affect the health of your bones as time passes, so it’s crucial to make sure you ensure your bones are solid and well-maintained as you get older.
The loss of the density of bones is a common process of aging, however there are some who suffer from osteoporosis, which causes bones to weaken and become fragile and increases the likelihood of suffering a fracture. The condition usually is a gradual process but it doesn’t be apparent until you fracture the bone.
Many factors could influence your bone mass as you age such as your bone mass before your bone mass reaches its peak. The family history of your parents can increase your chances of developing bone related issues.
Here are seven simple , but efficient ways to keep your bones healthy as you grow older.
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1. Consume more calcium
It’s likely that you’ve heard that calcium is crucial in the development of bones. However, it’s also important in stopping bone loss later throughout the course of your life. Therefore, consuming the required amount of calcium is essential to keep your bones healthy.
The recommended daily allowance for calcium is 1,000 milligrams daily for people aged 19-50, males and those assigned to male at birth , ages 51-70. Females and females assigned when they are born 51 years old or older, and males 71 and older who are at an increased risk of developing osteoporosis, should aim to get 1,200 milligrams calcium every day.
The cup you drink of skim milk, or one percent milk is a good source of 300 milligrams, however dairy products aren’t your only option to increase the amount of calcium you consume. Vegetables such as broccoli and kale as well as soy-based foods like dried figs, tofu, as well as calcium-enriched bread and juice will also assist you in reaching your goal.
If you’re unable to get the calcium you require from diet or other means, your physician might suggest taking a calcium supplement. It’s essential to speak with your physician prior to using any supplements to ensure they’re not harmful.
The body is also able to take in 500 mg of calcium at a time, so if you are taking vitamins, you may have to split the dosages throughout the day.
Another habit that can act as a preventive measure when it comes to keeping your bones healthy is by consuming organic supplements such as Olive Cider Vinegar. when it comes to keeping your bones healthy, There are numerous benefits of Olive Cider Vinegar.
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2. Get more vitamin D
Vitamin D is also crucially important in bone health as the body is unable to absorb calcium as it is. If you’re not getting enough vitamin D your body will start to absorb calcium out of your bones which in turn weakens the bones. Deficiency in vitamin D will also hinder your body from forming new bones.
It is recommended to take around 600 units (IU) of vitamin D each day. Adults over the age of 70 should aim for 800 IIU. Vitamin D-rich food items include fish like mackerel, salmon, mushrooms, tuna as well as eggs, livers from beef pork, cereal and milk fortified with vitamin D. Going outside and enjoying the sun can also aid in helping your body to produce vitamin D. Similar to calcium, your physician may recommend additional supplements if your vitamin D levels aren’t as high. Therefore, getting the required amount of Vitamin D is important in order to keep your bones healthy.
3. Consume more Protein
A higher intake of protein can keep your bones strong and solid. Studies have shown that insufficient protein will reduce calcium absorption and impact bone growth and breakdown rates. Protein sources that are healthy include lean meats, such as fish and poultry, as well as dairy products that are low in fat eggs, beans, legumes, as well as nuts.
But, it’s important to remember that excessive protein intake can actually cause a negative effect on your bones. It is generally recommended that you take 0.8 grams of protein per kilogram body weight per day, along with plenty of veggies along with calcium.
Your physician can assist in recommending the best protein intake according to your specific health. Hence, in order to keep your bones healthy, get the required amount of Protein.
4. Move your body
Exercise is a significant aspect of overall health, which includes maintaining your bone health. In addition to strengthening muscles and improving balance, this could stop fractures and falls. Regular exercise triggers your body to build more bones.
Every type of exercise is beneficial, but in order to improve bone health, concentrate on weight-bearing activities like running, walking, jogging or climbing up stairs. Resistance training, like pushing-ups and weight lifting, will also aid in strengthening your bones.
If you’re just beginning to get into exercise or it’s been awhile when you’ve been doing a lot of physical exercise, speak to your primary care physician about ways to incorporate the more vigorous movement in a safe manner. So, when you seek the way to keep your bones healthy, make sure you have a slt for Exercise in your schedule!
5. Stop smoking
Smoking cigarettes is detrimental to your health in a variety of ways, such as increasing the chances of contracting lung cancer as well as stroke. Additionally, it increases your chance of developing osteoporosis through slowing the production of cells that aid your body build bone.
Nicotine may also hinder the flow of blood to your bones. Smokers have a higher chance to suffer from additional risk factors that can lead to osteoporosis for example, poor nutrition and lack of exercise. Therefore, if you want to keep your bones healthy, it is essential to stop or at least regulate smoking.
6. Reduce your intake of the consumption of alcohol
Similar to drinking excessively, alcohol may cause bone loss by interfering with cells that aid in bone development. Additionally, excessive drinking could make falls more likely to cause fractures, especially if you’re suffering from an insufficient bone density.
If you do decide to consume alcohol, it is important to drink in moderation. But, if you want to keep your bones healthy, it is of great significance to regulate your alcohol consumption.
7. Be screened frequently
As you age your doctor will begin to check for bone related diseases using tests for bone density. The general rule is that women as well as people who were born females are recommended to be tested starting around age 65 as they’re more at risk, as well as those who were born male should be screened for tests for bone density at the age of 70.
Key Takeaways:
One of the most important things is to check what goes inside your body. Make sure that you have a decent knowledge about what is good for your body and what is harmful.
In order to keep your bones healthy, it is important to follow these tips and lead a healthy life!
