Your bones play a vital role in your overall health, and healthy bones store minerals important in the daily functions of your body. Osteoporosis, a condition caused by weakened bones, is a serious problem for people over the age of fifty, but maintaining strong bones is a good idea for people of any age group. Here are some of the best ways to maintain the strength of your bones and stay agile even in old age.
Consume Enough Calcium
Consuming an adequate amount of calcium is probably the best-known method of improving bone health, and adults should get 800 – 1200 mg a day minimum. Calcium supplements are one way to boost your intake, but there are plenty of healthy ways to incorporate more calcium into your diet. Dairy products, such as milk, cheese, and yogurt, are rich with calcium, as are green leafy vegetables, soybeans, tofu, and many types of cereal are all excellent options for calcium.
Increase Your Intake of Vitamin D
Vitamin D isn’t found in many foods, but it can help your body absorb calcium better, making it easier for your bones to grow strong. The sun is a major source of vitamin D, and many people don’t get enough, especially during the winter. Taking a vitamin D supplement will ensure you get an adequate amount, although it can be found in foods like salmon and canned tuna. Most brands of milk and cereal are also fortified with vitamin D.
Engage in Physical Activity
Weight-bearing exercise can help your bones grow stronger, and young men and women who exercise regularly are more likely to achieve peak bone mass than those who don’t. People of any age can benefit from regular weight-bearing exercise, such as walking, jogging, playing tennis, and weight-lifting. Getting 30 minutes of exercise at a Campbell Stone retirement community a day is ideal.
Avoid Cigarettes and Alcohol
Cigarettes have been linked to a higher risk of developing osteoporosis. Smoking can lower the blood supply to your bones while also making it harder for your bones to absorb calcium. A high level of alcohol consumption can also harm your ability to create bone, and alcohol intake should be kept to a moderate level no matter your age.
Your risk level for osteoporosis is dependent on number of factors, including your age, gender, weight, and family history. A bone density test can help detect weakened bones before you experience a fracture. If you have risk factors for osteoporosis you may want to look into getting one so that a doctor call fully evaluate the condition of your bones.
Comments are closed.