As we get older, it turns into more and more essential to prioritise bone health as our bones naturally turn out to be weaker and extra prone to fractures, osteoporosis and different bone-related circumstances. Fortunately, there are a number of easy but efficient methods that may assist preserve your bones sturdy and wholesome as you age.

Want some ideas and methods for bone energy? Check out these important ideas for sustaining sturdy bones as you age:

1. Consume a Calcium-Rich Diet

In an interview with HT Lifestyle, Dr Debashish Chanda, Orthopedics at CK Birla Hospital in Gurugram, shared, “A balanced diet plays a vital role in maintaining strong bones. Calcium is a key nutrient for bone health, so it's crucial to incorporate calcium-rich foods into your daily meals. Some of the common excellent sources of calcium include milk, yogurt, cheese, dark leafy greens like kale and broccoli, fortified plant-based milks, nuts, and seeds are also good options. Aim for a daily calcium intake of 1,000 to 1,200 milligrams for individuals over 50 years old. If your diet falls short, consider calcium supplements after consulting with a healthcare professional.”

2. Get Sufficient Vitamin D

Vitamin D is crucial for optimum calcium absorption and bone mineralization. Unfortunately, many people, significantly older adults, might have insufficient ranges of vitamin D. Spend time outdoor within the daylight, because the solar is a pure supply of vitamin D. However, throughout winter months or for these with restricted solar publicity, dietary sources like fatty fish (salmon, tuna), egg yolks, and fortified dairy merchandise might help meet your vitamin D wants. Consider discussing a vitamin D complement together with your healthcare supplier to make sure you keep enough ranges.

3. Engage in Weight-Bearing Exercises

Regular bodily exercise, significantly weight-bearing workouts, performs a pivotal position in sustaining bone energy. Activities equivalent to strolling, jogging, dancing, and weightlifting assist stimulate bone progress and stop bone loss. Aim for not less than 150 minutes of moderate-intensity cardio exercise, equivalent to brisk strolling, or 75 minutes of vigorous exercise, like operating, every week. In addition to cardio workouts, incorporate energy coaching workouts that focus on main muscle teams into your routine.

4. Quit Smoking and Limit Alcohol Consumption

Smoking and extreme alcohol consumption have detrimental results on bone well being. Smoking reduces bone density, whereas heavy alcohol consumption interferes with the physique's capacity to soak up calcium and reduces bone formation. If you smoke, search help from healthcare professionals or help teams to give up. Limit alcohol consumption to average ranges, outlined as one drink per day for girls and as much as two drinks per day for males.

5. Avoid Falls and Take Precautions

Dr Akhilesh Yadav, Associate Director-Orthopedics and Joint Replacement, Max Super Speciality Hospital Vaishali, revealed, “Falls are a significant cause of bone fractures in older adults. Take preventive measures to reduce the risk of falls, such as keeping your living space well-lit, removing tripping hazards, and using handrails on staircases. Wear appropriate footwear with good traction and consider using assistive devices like canes or walkers if needed. Regular eye exams and maintaining proper balance through exercises like tai chi can also help prevent falls.”

6. Regular Bone Density Testing

Dr Akhilesh stated, “Bone density testing, equivalent to a dual-energy X-ray absorptiometry (DXA) scan, can assess bone well being and detect osteoporosis or low bone density. Talk to your healthcare supplier in regards to the advisable frequency for bone density testing primarily based in your threat components and medical historical past. Early detection permits for well timed intervention and remedy if needed."

Maintaining sturdy bones as you age requires a mix of a nutritious food plan, common train, and wholesome way of life decisions. By following the following pointers, you possibly can considerably cut back the danger of bone-related points and promote lifelong bone well being, guaranteeing the next high quality of life nicely into your golden years. Remember to seek the advice of with healthcare professionals for personalised recommendation and steerage.