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Keeping your bones strong as you age helps lower your chance of osteoporosis and its complications, such as painful vertebral compression fractures in the spine. Try these 11 tips to safeguard your bones and enhance your overall health.
Engage in weight-bearing activity.
Weight-bearing activities are an excellent strategy to build and maintain bone mass.
1. Take a walk or jog.
You control the pace and frequency of your walks or jogs. Your doctor or a trained personal trainer can advise you on what is best for you. It is usually recommended to exercise for 20 to 30 minutes three to four times per week.
2. Climb stairs, perform bench steps, or perform jumping exercises.
These activities can be more intense than walking or jogging. They are excellent for bone strength and a hard aerobic workout.
3. Exercise with resistance or strength.
Lifting, pushing, and pulling weights (or resistance bands) two to three times a week is beneficial to your bones and supports overall wellness.
Check with your health care practitioner to see which workouts are best for persons who already have or are at risk of developing osteoporosis.
Change your way of life.
Two lifestyle adjustments that can significantly improve bone health are:
1. Stop smoking.
Smoking could be a major risk factor for bone loss. Furthermore, smokers have been demonstrated to have weaker balance than nonsmokers, increasing the likelihood of falling and fracturing a bone.
2. Avoid excessive alcohol consumption.
The body’s ability to absorb and regulate calcium, vitamin D, and hormones is hampered by excessive alcohol use. It may also increase your chances of losing bone density and breaking a bone.
Get lots of calcium.
Calcium aids in bone strength and the prevention of osteoporosis. Adults should consume 1000 to 1200 milligrammes of calcium every day.
1. Breakfast should include fortified muesli.
One pack of unsweetened instant oatmeal has more than 100 mg of calcium 4, which is approximately 10% of the daily required requirement. Choose one with enhanced nutrition but no added sugar. To add calcium to your muesli, mix in whole milk, almond milk or yoghurt.
2. Consider canned seafood.
Sardines, prawns and salmon are all high in protein and high in calcium. Salmon is also high in omega-3 fatty acids.
3. Increase your intake of nuts, beans, and leafy greens.
Calcium is abundant in almonds, walnuts, and pistachios. Keep a couple handfuls in a small plastic bag available for snacking. Traditional baked beans and white beans are also high in calcium. Eat them on their own or in a low-sodium soup. Leafy greens are also high in calcium. Collard greens, kale, and bok choy are all excellent choices.
4. Take a calcium supplement.
If your diet alone isn’t enough to meet your daily calcium requirements, talk to your doctor or chemist about adding over-the-counter calcium supplements to your regular routine.
Increase your consumption of vitamin D.
Vitamin D assists your body in retaining bone-strengthening nutrients. Your bones may deteriorate if you don’t get enough vitamin D, increasing your risk of fracture.
1. Consume vitamin D-fortified cereal, eggs, and fatty fish (such as salmon).
All of these foods provide the necessary amount of vitamin D, which is 600 international units (IU) per day (or 800 IU for persons over the age of 70).
2. Get at least 5 to 10 minutes of sun exposure per day.
Spending some time in the sun allows your body to naturally absorb vitamin D.
Consider implementing some or all of these suggestions. They may aid in the maintenance of bone health and the prevention of osteoporosis.
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