Improve Bone Health at Any Age
Minerals are incorporated into your bones by foods and supplements from birth. By the age of 30, humans achieve their peak bone mass. If your body doesn’t create enough bone mass at this time or bone loss occurs later in life, you face the risk of fragile bones.
Developing strong bones is important to stay healthy and to be able to live your life to the fullest. Fortunately, you can build and maintain strong bones as you age through healthy habits.
Most health experts recommend a minimum of 15 minutes of intense exercise or 30 minutes of moderate exercise to stay healthy. Half an hour of physical activity is enough to help strengthen bones and prevent osteoporosis.
The best exercise for building healthy bones are weight-bearing exercises such as yoga, tai chi, and even walking. This, along with strength exercises, helps the body resist gravity and stimulate growth of bone cells.
Find a local class or videos you can follow online to get started!
Eat a balanced diet
Include foods that are rich in Vitamin D and Calcium into your diet. These include dairy products, green leafy vegetables, and fish. Blueberries are also believed to strengthen bones, as well as Omega-3 fatty acids found in fish and flaxseed.
Dieticians recommend at least 5 servings of fruit and vegetables a day, and at least 3 servings of low-fat or non-fat milk and dairy products. If you can’t cover the recommended servings, take supplements.
One way to make sure that your body absorbs the Calcium and Vitamin D it needs is to get 5-10 minutes of sun exposure two to three times a week.
On the contrary, some foods can prevent the body from processing these nutrients. Avoid foods that are high in salt, highly processed, or contains a lot of protein. Limiting unhealthy foods is not only good for your bones, but also your overall health!
Get a bone density scan
A bone density scan can help you know if you’re doing enough to improve your bone health. While the diagnostic procedure doesn’t improve your health directly, it can steer you in the right direction.
Doctors recommend bone density scans to women over 65 years old and men over 70.
Whatever your age, it’s never too early or too late to start preventing osteoporosis. Follow these tips to take care of your bones and encourage your aging loved ones to do the same!