Every need to keep bones healthy in old age to live a comfortable life.
However, your bones start losing their strength and density as you age.
Research has found that bone density naturally declines after the age of thirty and may lead to osteoporosis and bone loss.
In addition, the human body doesn’t regenerate new bones fast as we get older.
Keeping that in mind, here are the 3 best tips to keep bones healthy in old age.
So, let’s get started with them!
3 Ways to Keep Bones Healthy in Old Age
There are several ways to make bones strong like steel, especially in old age.
Here are the 3 top ways to make and keep bones healthy in old age:
#1. Start Eating Calcium-Rich Food
Calcium is the primary nutrient that makes bones and joints strong. In fact, bones are made up of calcium.
A person needs enough calcium, especially in old age, to maintain the strength of bones throughout life.
According to the best orthopedic doctor in Patna, a normal person needs 700mg of calcium a day for healthy bones.
So, how can you get sufficient calcium to keep your bones healthy in old age?
There are several calcium-rich foods for strong bones and joints, including:
- Dairy products– Such as milk, cheese, yogurt, and more.
- Green vegetables– Such as cabbage, okra, broccoli, and more.
- Fish: Such as salmon and other types of fatty fish.
- Calcium-fortified bread, orange juices, cereals, soy products, and more.
However, many people can’t get enough calcium from foods; in that case, doctors advise them to some calcium supplement to fulfill their needs.
#2. Increase Vitamin D Intake
The proper amount of Vitamin D plays a vital role in making your bones strong and healthy, especially in old age.
From the above section, we can understand the importance of calcium and how to take them regularly.
However, what if you follow everything to get enough calcium that your body can absorb properly?
Yes, you are thinking right! If your body doesn’t absorb calcium properly, your bones won’t get stronger.
And all this happens because of Vitamin D.
According to studies, the deficiency of Vitamin D in the body can reduce the absorption of calcium.
In other words, your body can’t absorb calcium due to a lower level of Vitamin D.
Another study shows that Vitamin D helps in better absorption and utilization of calcium in the body.
So, how can you get enough Vitamin D to make bones strong like steel?
These foods can provide your body with enough vitamin D:
- Red meat.
- Fish (Flesh of fatty fish and fish liver oils).
- Egg yolks (not recommended for overweight people).
- Fortified foods – such as breakfast cereals and some fat spreads.
#3. Exercise Regularly
Following a regular exercise routine in old age can be beneficial for overall health, especially bones.
However, not every exercise can help you make bones strong in old age; there are some specific ones.
Moreover, resistance and weight-bearing exercises can help you make and keep healthy bones in old age.
Let’s look at the exercises to make strong bones.
- Weight-bearing exercises for strong bones: Such as walking, hiking, playing tennis, jogging, climbing stairs, and dancing.
- Resistance exercises to make bones strong: such as low-impact aerobics, lifting weights, elliptical training machines, and more.
Note: Perform any exercise in the presence of a professional to avoid injury.
According to studies, regular exercise in older age can help in improving bone density and bone size.
Thus, regular resistance and weight-bearing exercise can help you maintain healthy bones in old age.
Hence, these are the best tips to make and keep bones healthy in old age.
And if you need advice from a professional, you can consult the best orthopedic doctor in Patna.
Conclusion
Bones naturally start losing density and strength as you age, which may lead to bone loss or osteoporosis.
So, to avoid these diseases, you must make your bones strong and healthy.
And for that, you can follow the 3 tips to make and keep bones healthy in old age that is mentioned above.
Always remember to consult a doctor before following any tips or exercises.