How to retain bone density as you age?

5 Foods Which Boost Bone Health

It’s not a myth that we lose bone density as we age. Bone loss can lead to osteoporosis, where the bones in our body become so thin that they break with the slightest impact. Fractures caused by osteoporosis are the leading cause of disability in older people. Fortunately, there are numerous ways by which you can retain your bone density and prevent osteoporosis. A combination of right nutrition for your age, regular exercise and supplements not only strengthens the bones but also promotes bone growth. Let us take a closer look at how we can maintain strong and healthy bones as we age.

Nutrition

    The two nutrients that impact bone health the most are “Calcium” and “Vitamin D”. While calcium plays an important role in building bone tissues, vitamin D aids the body to absorb and process calcium. So, we can see that these two nutrients complement each other and are the cornerstone of healthy bones.

• Calcium: A daily intake of 1000 mg calcium is recommended for all healthy adults. On the other hand, men after 70 and post-menopausal women should have at least 1200 mg of calcium in their daily diet. The richest natural source of calcium is milk and milk-based products. Other excellent sources of calcium are leafy green vegetables such as cabbage and broccoli, soya beans, nuts, and fish like salmon, sardines, etc.

• Vitamin D: In addition to adequate intake of calcium, one must also focus on having plenty of vitamin D every day in order to process it. It has been observed that a deficiency of vitamin D is common among people of all ages. A minimum of 600 IU of Vitamin D per day is essential for adults, while those above the age of 70 require at least 800 IU of this organic compound. Our body produces vitamin D naturally when the skin is exposed to sun rays. Other sources of vitamin D include fatty fish like salmon, mackerel and tuna, egg yolks, fortified orange juice, etc.

• Other nutrients: Besides calcium and vitamin D, nutrients that play key roles in maintaining bone strength are vitamin C, magnesium, vitamin B12 and protein. Loading up your daily diet with beans, whole grains, nuts, fruits and vegetables will make sure that you get an adequate amount of these nutrients in your system.

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5 Foods which boost Bone health

Exercises

     Regular exercise not only strengthens the bones, but also improves flexibility, coordination, and balance. Working your muscles and bones against the gravity makes them stronger. Hence, weight-bearing exercises are a great help. Here’s a list of exercises you can choose from:

•    Jumping rope

•    Brisk walking

•    Jogging

•    Climbing stairs

•    Playing racquet sports

•    Hiking

    

     One should include 30 minutes of weight-bearing exercise into their day-to-day life. If you are just starting out and find it difficult to hit the 30-minute mark, you can simply start off with a lesser duration and slowly increase it to 30 minutes as your body gets accustomed to it. It is suggested that you divide the entire regime into three 10-minute routines. In addition to making your bones stronger, regular exercise also aids in building muscles. This leads to better shock absorption from falls and may prevent fractures. However, if you are already at risk for osteoporosis or suffering from any other disorder, you must consult a medical professional before embarking on a workout plan.

Lifestyle Changes

    Certainly, incorporating the above-mentioned factors can go a long way to keep your bones healthy even in old age. However, one should also focus on specific lifestyle changes to make sure that the nutrition and exercises do not go to waste. Mention

ed below are a few healthy habits that will definitely help your cause.

• Reduce Raw Salt, Caffeine and Soda Intake: Research shows that taking too much raw salt (sodium) leads to mineral loss including calcium. Generally speaking, every 2300 mg intake of sodium leads to a loss of 40 mg calcium in the urine. Besides sodium, another ingredient that leeches calcium from the body is caffeine. Every 100 mg of caffeine translates into a loss of 6 mg calcium. In addition to this, loss of calcium can also be a result of drinking too much soda. The phosphoric acid contained in many soft drinks increase excretion of calcium through urine.

• Limit Alcohol Consumption: Excessive intake of alcohol has a wide array of negative effects on one’s health, and bone loss is no exception. Research has established that drinking heavily, particularly in the adolescent and young adult years can adversely affect bone health by reducing the body’s ability to absorb calcium and vitamin D. This escalates the risk of developing osteoporosis in the later years. So, you should keep your drinking habit to a minimum.

• Quit Smoking: It has been observed that smoking during adolescence prevents the bones from developing optimally. This leads to a thinner skeleton and lesser bone mass as compared to a non-smoker. The considerably high number of free radicals generated due to cigarette smoke attack and break down the body’s natural defence mechanism. It damages the hormones, organs, and cells that are responsible for keeping our bones healthy. Hence, you must quit smoking at the earliest.

    Furthermore, studies show that both smoking and alcohol abuse increase the level of “cortisol” hormone in the body. This limits bone growth and increases the risk of bone breakdown. If giving up alcohol and smoking becomes too difficult on your own, do not hesitate to take the help of your close ones or visit a counsellor for assistance.

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