One of the main concerns of getting older is that bone and joint health will decrease. While this naturally happens to our bodies to some extent, there are also lifestyle and environmental factors that can speed up the diminishing of bone health. Here are some tips you can start trying out today to sustain the strength and well-being of your bones.
Get Enough Calcium
Your doctors may be urging you to consume more calcium, and they’re right. This mineral is crucial to bone health and the older you are, the more calcium you need on a daily basis. Those under 50 should get 1000 milligrams a day while those older than 50 should get 1200 milligrams. Foods such as almonds, broccoli, cheese, kale, milk, and soy products are good sources of this mineral. You can also try supplements if your diet isn’t giving you enough calcium. It’s important to keep in mind that calcium needs Vitamin D in order to be properly absorbed by the body. Food sources of Vitamin D include eggs, oily fish, and fortified cereals.
Exercise is critical to our well-being throughout our lives. Things such as aqua aerobics and daily walks are great for your heart but you should also incorporate some weightlifting exercises into your fitness routine. This doesn’t mean that you need to lift heavy weights at the gym. Some simple hand weights are all you need to keep those bones strong. As an added bonus, you’ll maintain your muscle mass for much longer too!
Check Your Hormone Levels
Women are more likely than men to deal with bone fractures and osteoporosis (weakening of the bones) and hormone levels can affect bone health even more. Be sure to get your hormone levels checked regularly. Women who are in menopause or have amenorrhea (loss of menstruation) need to be especially diligent about checking hormone levels, getting enough calcium, and monitoring their bone health.