8 Ways to Keep Your Bones Strong

By on November 5, 2019
Bones

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 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 in the body getting enough nutrients to process calcium. It also helps in the overall development of the body and keeps the bones in good shape as well.

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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. 

You can indulge in running, jogging, aerobics, resistance training, stretching exercises, tai chi, yoga, tennis, dancing, and Zumba. The idea is not to lead a sedentary lifestyle that would make the bones weak due to lack of movement and activity over time. It would help your bones get that much-needed movement that it needs to stay healthy. If you do not stay physically active, your last resort will be an  Orthopedic Surgeon.

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. The women who are breastfeeding or are pregnant should limit their caffeine intake to 300mg per day, while the 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.

Quit Smoking

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 and improve bone density.

Calcium Supplements

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. 

Calcium supplements help in providing the body with the required amount of calcium and Vitamin D along with other elements it needs for proper bone health. Our regular diet may not be rich with calcium and other essential items, and it is where calcium supplements come into the picture. 

Follow the tips mentioned above can help you improve your bone’s health and strengthen it at the same time. Make sure that you eat well, get proper rest, quit smoking and alcohol, and exercise regularly to keep bone-related issues at bay.

 

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8 Ways to Keep Your Bones Strong