As we grow older, it is natural that our bones will grow weaker. However, it is still possible to strengthen our bones at whatever age we are at. Whether young or old, there are still ways to strengthen our bones. It is important to do so as it was reported that more than 200 million people suffer from osteoporosis.
Osteoporosis is a disease that is caused by low bone mass. This is due to deterioration of bone tissues that causes the bone to become more fragile, increasing the risk of fractures. This is extremely dangerous for older adults as they are more susceptible to osteoporosis and therefore, falls can be very serious. These fractures will take a much longer time to heal and recover which will limit their mobility and their ability to exercise.
If your family members have a history of osteoporosis, calcium or vitamin D deficiency and had early menopause, it could be possible that you may be at risk of having osteoporosis. As such, try out these tips to help strengthen your bones!
Exercise
Exercising regularly has been proven to help strengthen bones and therefore, reduce the likelihood of getting osteoporosis. Some exercises that are recommended are yoga and tai chi can help generate healthy bone cells to grow. Additionally, with strength-training exercises, it can build muscles and even bone strength. Exercising can reduce the risks of fall. Research has shown that these exercises have helped with balance and therefore, it reduces fall risks in older adults. Exercise and wellness programs are recommended if your loved ones are feeling unmotivated to exercise.
Balanced Diet
Eating foods that are high in calcium and vitamin D would improve bone health. Food products like dairy goods, fish and leafy green vegetables are packed with calcium and nutrients. It is recommended that every meal consists of at least one of these ingredients mentioned. If it is possible, it would be good to serve five servings of fruits and vegetables with at least three servings of low-fat dairy products. If your loved ones are not used to it, you can try to slowly incorporate it
Supplements
If your loved ones are particular in what they consume and they do not like foods that contain calcium, vitamin D or Omega-3 fatty acids, it would be good to serve them supplements instead. It is understandable if your loved appetite is not what it used to be, thus, consuming supplements can be very beneficial. Just be sure to check with your doctors if any of the supplements you have chosen may negatively impact the prescribed medication.
Sunlight
More than just consuming the right nutrients, it is important to ensure that the body absorbs it properly. Research has shown that sunlight helps the body to absorb vitamin D from the foods or supplements that have been eaten. Professionals recommend about five to 10 minutes of sun for about three days a week so that your body can process the vitamin D needed for healthy bones.
