Maintaining bone health is indispensable for everyone, regardless of age. Each day brings a new day of age, and as we grow older, our bones change, making them more vulnerable to fractures and illnesses like osteoporosis.
These bone abnormalities can have a considerable or dramatic impact on a person’s quality of life. And if these illnesses happen in old age, they might have a negative impact on a person’s independence, which can be rather distressing. In this article, we will look at ways to prioritize bone health for a higher quality of life.
Dietary Strategies for Strong Bones
Not only do physical activities impact the bones but also the things we put into our system.
Calcium
You’ve undoubtedly heard the words ‘bones’ and ‘calcium’ in the same sentence before. That’s because calcium is the primary building block of our bones, providing structure and strength. Bone density can decrease due to a variety of factors, including hormonal changes, nutritional deficiencies, medical disorders, medicine, or aging. Aging affects bone density, thus the body requires an appropriate calcium intake.
Sources of calcium
- Dairy products: Milk, yogurts, cheese
- Vegetables: Kale, broccoli, turnip greens
- Nuts and seeds: Almond, chia seeds, and sesame seeds
- Legumes: white beans, chickpeas and tofu
- Fish: Sardines and Salmons
Vitamin D
Vitamin D and calcium go hand in hand. Vitamin D acts as the backbone of calcium, facilitating its usage in the body. So, even if you consume a lot of calcium, it may not be as beneficial for your body if you don’t have vitamin D.
Sunlight exposure is a naturally occurring source of vitamin D. When you safely spend time outside during the middle of the day, the skin produces vitamin D in reaction to the sunlight. However, sunlight alone cannot provide the body with the necessary amount of vitamin D. To raise your vitamin D levels, you need to incorporate additional sources.
Sources of vitamin D
- Fish: Sardines, mackerel, tuna, and salmon
- Eggs
- Cod liver oil
Dosage of calcium and vitamin D
When it comes to calcium and vitamin D intake, it is important to understand how much is enough because overdosing on these minerals can have negative consequences. Excessive calcium and vitamin D intake, particularly in supplement form, can result in kidney stones, constipation, calcium deposits, and interferes with the absorption of other minerals.
Calcium daily recommended intakes vary by age group, with adults typically requiring between 1000-1300 mg per day. However, women over 50 and men over 70 require slightly more due to an increased risk of bone loss, with a daily intake of 1200-1500 mg.
On the other hand, the daily recommended consumption of vitamin D varies with age and health status, although for adults, it typically ranges between 600 and 800 IU (International Units) per day.
Exercise For Bone
Exercising for the bone involves allowing your bone to feel the weight of your body. This force of activity on your bones urges them to stay strong, and they get stronger over time as the exercise intensity increases. Bone health exercises include the following:
- Walking helps to preserve bone density in the legs, hips, and lower spine, which reduces the chance of fracture.
- Running, like walking, maintains bone density in weight-bearing areas while also strengthening the muscles that support these bones.
- Dancing is a fun and dynamic technique to maintain bone density while also improving coordination, balance, and flexibility.
- Strength training (for example, lifting weights or using resistance bands) focuses on specific muscle groups and the bones to which they attach, such as those in the arms, legs, hips, spine, and core.
Negative Impact of Lifestyle Choices
While attempting to promote and support bone health through food and exercise, it is important to keep in mind that certain lifestyle choices can jeopardize bone health. Lifestyle decisions, such as smoking and alcohol intake.
“Smoking restricts the flow of oxygen-rich blood that nourishes bones, muscles and joints and helps them heal,” RUSH says. In addition, excessive alcohol use can weaken bones and increase the risk of fractures by interfering with hormone and calcium absorption processes.
Conclusion
Maintaining good bone health is important for everyone, not just the elderly. You can keep your bones strong by incorporating calcium and vitamin D-rich foods into your diet. Exercising also improves bone density.
However, it is not only necessary to keep your bones healthy, but also to maintain them by making suitable lifestyle choices that promote bone health. Smoking and alcohol usage should be reduced in order to maintain general health.
