As the human body ages, the bones tend to lose density – osteoporosis. The condition can lead to painful fractures, deformities and disability. The good news is that protecting your bone health is very easy. You can prevent Fractures After, delay or reduce bone density loss through healthy living. Here are some tips.
Consume Foods Rich in Calcium
Calcium is a vital nutrient for maintaining healthy and strong bones. Unfortunately, most people fail to get enough calcium from their diets. As you age, your body does not absorb calcium efficiently. The recommended dose for adults between 19 and 50 years and men aged 51 to 71 is 1000 mg of calcium per day porno. The recommendation rises to 1200 mg per day for women aged 51 and older and for men of age 71 and older. Good dietary sources of calcium include milk and dairy products, kale, broccoli, almonds, sardines, canned tuna and soy foods like tofu. If you find it a challenge to get sufficient calcium from your diet, you can consult your healthcare provider about calcium supplements.
Vitamin D is Critical
Your body requires vitamin D to absorb calcium. Remember, your body does not easily absorb calcium without vitamin D, and its deficiency can lead to loss of bone mass. Moderate exposure to the sun allows your skin to make vitamin D for the body. However, the ability of the skin to produce vitamin D diminishes with age. Furthermore, the sun is not strong enough during the winter months. Good dietary sources of vitamin D include fatty fish like tuna, catfish, sardines, mackerel, sardines, trout, and salmon. Some food products like milk, rice milk, yogurt, some types of soy, juice, cheese and nutrition bars are fortified with vitamin D. You can also consult your physician for advice and recommendation on vitamin supplements.
Avoid Smoking and Limit Alcohol
Smoking elevates the rate of bone loss, and those who smoke are more prone to fractures than non-smokers. Females who smoke tend to experience menopause earlier than non-smokers do. This implies fast bone loss occurs at an earlier age. While alcohol consumption will hardly affect your bones’ health, chronic heavy drinking can cause poor calcium absorption in the body. This can lead to a reduction in bone density and weaker bones that are prone to fractures. Young women who drink heavily during their teens and twenties are more susceptible to bone density loss.
Include Exercises in Your Routine
Bones grow stronger with increased physical activity. Participate in weight-bearing activities like walking, climbing stairs, dancing, hiking and more and resistance exercises like weightlifting. These exercises will help strengthen your muscles and retard bone loss. Endurance exercises and exercises that help enhance posture and coordination (like yoga, flexibility exercises and tai chi) will help reduce the risk of falls and consequently prevent fractures.
Preventing falls is essential to avoid bone fractures as you age. Most fractures happen due to preventable falls. Some measures that can help avert falls include participating in exercise programs that focus on your abilities and wearing comfortable shoes that provide good support. Beware of uneven grounds, floors and sidewalks and do not rush to respond to a doorbell, catch a bus or answer a phone. Furthermore, get rid of clutter to free walking ways, secure or remove scatter rugs and do not walk in the dark; always use nightlights at night.