Growing Up With Grandchildren, Strong Bones Strong Years
Ever imagined living your senior years, and still having that oomph to run around with your grandkids? How about being so cool, you can still ride the bike with them despite the, uhm…age? Before you start to cringe, know that these aren’t at all impossible. Yes, bones do get brittle when you age and osteoporosis could be a dreaded word, as this silent disease can lead to disability if neglected. You reach your peak bone mass at age 30. After which, you may start losing your bone density. But here’s the good news: there are ways to keep your bones healthy and strong. An even better news: these are natural and easy ways that you can do as early as now. Ready for some handy tips? Read on.
1. Load Up on Calcium.
Calcium is your bone’s best friend because it’s the main mineral found in your bones. It’s the building block of your bone and throughout your life –- year after year after year, it’s what keeps the bones healthy and strong. You can load up on this mineral through calcium-rich foods like almonds, tofu, milk, sardines, broccoli and kale. To make sure you’re getting the right amount of calcium, you can also take supplements. For women 50 and up and men over 70, the recommended calcium intake per day is 1,200 mg.
2. Get your Vitamin D
Know that if there’s one vitamin that calcium needs in order to function properly, it’s this: Vitamin D. Without vitamin D, you won’t be able to absorb calcium from your diet, or your gut won’t absorb calcium. Vitamin D is the driver that will make calcium reach its full bone-building power. So even if you have enough calcium but you’re deficient in vitamin D, all the calcium you’ve loaded up is gone to waste. Vitamin D supplements can help. But the easiest way to get some Vitamin D is through a healthy sun exposure in the morning when the sun isn’t at its harshest yet. A few minutes of walking under the morning sun gives you your vitamin D –- plus your bonus exercise.
3. Maintain a Healthy Weight
Maintaining a stable and normal weight is one of the best ways to help maintain your bone’s health. Being underweight makes you a candidate for osteoporosis as very low weight is said to reduce bone density. Post-menopausal women especially, with low levels of bone-protecting estrogen, are most prone to this. Likewise, being overweight can damage bone quality and can increase the likelihood of bone fracture. Fluctuating weight due to yo-yo diet also leads to irreversible bone loss. It may be a challenge for some adults, but a healthy diet is key to a healthy weight. Instead of soda and coffee, load up on milk. Let go of food with preservatives and opt for veggies. Also, instead of being stationed in a rocking chair, go for a leisurely walk.
4. Have A Regular Exercise
Strength-training exercises that entail lifting weights help in bone building or bone formation. These weight-bearing exercises (think dumbbells, kettlebells, plates, and bars) increase bone mineral density and improve bone strength especially in adults.
Age may just be a number, but bone health can very much affect how you live your age. Bone health is often overlooked because repercussions don’t show unless bone loss is already in its advanced stage, knowing what to do early on is always the best protection. And truly, for any senior, nothing can be more rewarding than being able to walk, run, or jog –- free from any pain.
If you’re at your menopausal age or nearing 60, you could be at risk of osteoporosis. For more information about osteoporosis and bone health, consult your doctor.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
https://www.endocrineweb.com/conditions/osteoporosis/role-calcium-vitamin-d-bone-health
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