Today, there are more than 200 million people all over the world suffering from osteoporosis, a disease that makes bones fragile, brittle and prone to break. The good news is there are ways to strengthen older bones, while also improving longevity and increasing overall health. The tips listed below will help you take better care of your bones.
Have a Daily Exercise Routine
A mere 30 minutes of exercise every day can help prevent osteoporosis and strengthen your bones. Weight-bearing exercises like tai chi, yoga and walking help the body resist gravity and stimulate the growth of bone cells. Strength-training exercises like squats, push-ups and jumping jacks are also helpful, building muscles that also improves bone strength.
Make Sure to Eat a Balanced Diet
Leafy green vegetables, fish and dairy products are teeming with vitamin D and calcium that has proven to help strengthen bones. A link was also found between omega-3 fatty acids found in flaxseed and fish and bone health. Other research has shown that blueberries also help strengthen bones. Every day, try to consume at least five servings of vegetables and fruits, and three servings of non-fat or low-fat dairy products like yogurt, cheese, and milk.
Take Your Recommended Supplements
As we grow older, our appetite also deteriorates, making it hard to take in all the much-needed nutrients from the food that you eat. Omega-3, vitamin D and calcium have all shown to help improve bone strength. Just make sure that you first consult your doctor to know if any of the supplements you intend to take will have a negative impact on the prescription medications you are currently taking.
Get Some Sun Exposure
Ensure that your body is able to absorb the vitamin D and calcium that it needs. Sunlight aids the body in taking in vitamin D from the foods you eat. It is recommended that five to ten minutes of exposure to the sun on the face, arms and hands for two or three times a week can help the body process the needed vitamin D to ensure bone health.
Avoid Salty and Caffeinated Food and Drinks
Foods that are overly processed or contain a high amount of salt has shown to stop the body from absorbing calcium. The same also goes with beverages with high caffeine content. As much as possible, limit your intake of these kinds of foods and beverages to protect your bones and ensure better overall health.
Get a Bone Density Scan
A Bone Density scan is a simple diagnostic procedure that will let you know if you are doing enough for your bones; it is not a treatment that will strengthen your bones. This scan is highly recommended among all women aged 65 years and over, and among all men aged 70 years and older.
All these five steps will help you avoid osteoporosis and build stronger bones. Aside from these, they are also very beneficial for your overall health. The tips listed above should help individuals aged over 60 to build stronger bones. Still, whatever your age, it is never too early or too late to start preventing osteoporosis.
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