Bone health is an important part of healthy aging but is often overlooked until there’s a problem. It’s estimated that each year 300,000 Americans 65 years of age or older fracture their hip. Broken bones and fractures are not only more common with age, but also take longer to heal and can lead to other problems.
While bones naturally weaken as we age, there are simple ways to ensure you’re setting yourself up for success down the road. Discover how to keep your bones strong as you age!
You’ve probably heard about the importance of calcium when it comes to bone health, but do you know what exactly calcium’s role is? The body uses calcium phosphate to build and strengthen bone density. This reduces bone loss and the decreases the risk of fractures. As the body cannot make calcium, you have to ensure you’re obtaining enough calcium in your diet or supplements. However, if you’re not getting enough calcium from your diet then the body takes the calcium we need from our bones. This can lead to weaker bones or even osteoporosis, a bone disease that can lead to an increased risk of fractures.
Male and female adults over the age of 70 should be aiming to consume 1,200 mg of calcium a day. To ensure you’re getting enough calcium, it’s recommended you take a calcium supplement along with a vitamin D supplement. As well, focus on eating a diet rich in calcium. While dairy is a key source of calcium, you can also get the mineral through dark leafy greens, such as kale or collard greens. Other options include sardines, almonds, bean, lentils, almonds, and whey protein.
Aside from calcium intake, another way to strengthen your bones is to ensure you’re physically active. While this may seem counter intuitive for those worried about falling and hurting themselves, staying sedentary is actually one of the worst things you can do for your overall health. Furthermore, those who are inactive are at a higher risk of osteoporosis. Physical activity can be as simple as walking 20 minutes a day. Water aerobics and chair yoga are other alternatives for those worried about falling.
Although women are at a higher risk at developing osteoporosis than men, those who use tobacco or have more than two alcoholic drinks a day are also at risk. It’s recommended that you avoid smoking and limit your alcohol consumption to avoid weakening the bones. These lifestyle changes can have a huge impact on your bone health!
Finally, incorporate more protein into your diet. According to Mayo Clinic, protein is one of the building blocks of the bones. Not only does it approve muscle strength and mass, but it also increases intestinal calcium absorption. This will help you absorb more calcium from your diet!
Together, these tips can help you strengthen your bones and decrease the risk of osteoporosis!