Some facts of life are known to us. Yet, we don’t pay much attention to them as much as we should. One of them is that our body continues to build bone mass till we touch 30 years, and afterward, it starts breaking down. Therefore, we must naturally counter this phenomenon to rebuild more than our body breaks down. If not, our bones and muscles start becoming weak. And then when we reach 50 to 60 years of age, we start getting aches and pains. Our bones break faster than they would when we were young and takes time more time to recover. Also, it is worse if we develop osteoporosis or osteoarthritis, etc. Moreover, for women who have had menopause, this is a significant cause for concern. Here are five tips to help you strengthen your aging bones.
Diet
We are indeed what we eat. Calcium and Vitamin D are a critical combination for ensuring bone health. Let’s look at foods that help supplement each of these. Calcium-rich foods are finger millets, nuts and seeds, broccoli, peas, ladies’ finger, drumsticks and their leaves, sweet potatoes, yogurt, soya beans, palak or spinach, pudina or mint, jeera or cumin, coriander (dhaniya patte) or mustard (sarson ke patte) leaves, etc. Dairy foods, such as milk and cheese (paneer), dried prunes or plums, figs, oranges, pineapples, litchi, kiwi fruits, apricots, papaya, strawberries, etc., also help with Calcium intake.
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Vitamin D is naturally created in our bodies when exposed to sunlight. However, some foods, such as salmon, herring, sardines, canned tuna, egg yolk, pork chops, oranges, cheese, mushrooms, etc., provide this naturally. Some foods, such as milk, breakfast cereals, yogurt, juices, etc., are fortified with Vitamin D.
It is essential to have a balanced diet that includes different dosages of Calcium and Vitamin D daily to ensure that our bones get the recommended quota. Enriching naturally through our diet is better than taking supplements. Also, avoid processed and salty foods, reduce caffeine, choose more whole foods, and ensure a variety throughout the week.
Exercise
A mere 30 minutes of exercise every day can strengthen your aging bones and muscles. Simple weight-bearing exercises such as Yoga, Tai Chi, walking, etc., are good enough to stimulate your bone cells to grow. You could also try the deep-knee bends or push-ups if you are used to them. For bone-strengthening, weight exercises are the best. However, start these exercises only after doctor consultation. Especially for those at risk of fractures, low-impact exercises like elliptical or stair-step machines are a good option. Using stretch bands helps strengthen the muscles. Work with a trainer/physiotherapist to understand the various exercise routines that strengthen the muscle groups. Keep working with each group such as arms, legs, back, chest, etc., across the week.
Change Habits
Some habits can play havoc with your health. Smoking and drinking can both speed up bone loss in aging people. Salt, caffeine, aerated drinks, and smoking and drinking interfere with your body’s capability to absorb nutrients to help create bone tissues. Maintain a healthy body mass index by paying attention to your weight.
Proactive Planning
If your family has a history of osteoporosis and fractures, discuss the same with your doctor. The doctor may suggest a proactive program to keep track of your bone health. For example, you could have periodic bone density scans to know if you are developing osteoporosis. Research has established a gene connection link for osteoporosis. Hence, it is good to acknowledge the same and prevent damage to the extent possible. Also, some regular medications for arthritis, asthma, etc., can impact your bone health. Hence, discuss this also with your doctor to balance bone health.
Supplements
Doctors prescribe supplements of Calcium and Vitamin D if and when it is deemed necessary. A natural diet should be more than enough to get the required daily quantity unless tests establish a deficiency. One could always soak up some sun to ensure no Vitamin D deficiency happens. The sun exposure you need is only five to 10 minutes on the hands, arms, and face, twice or thrice a week. However, this must be done without sunscreen in the early morning or late noon to ensure that the rays are too hot and harmful. The doctor may also recommend Omega-3 supplements to improve strength of your aging bones.
