After 20s, the human body stops forming new bone cells which means it’s the peak. Once the peak overs, bone density becomes wider and wider which indicates that bones are getting weaker.
Old women are more prone in comparison to Men’s at the age 65. Living a healthy lifestyle from a young age helps a lot when it comes to a healthy life in old age. By avoiding several things and by adding several small things to your lifestyle makes a lot of difference when it is counted from long term investment.
But, If you are feeling like your bones are getting weaker at the age after your menstrual state; You can read this blog. Plus, It’s beneficial from all aspects; If you visit an orthopedic hospital for bone density scans. So It will be great because you will have proper knowledge, however, nothing beats professional advice.
Here in this post, we are going to look at the key points by which anyone can improve their bone density in old age.
Note: Please visit an ortho specialist before following the points mentioned below.
They would be helpful, so you can follow only what’s necessary.
Exercises are an essential part of a healthy lifestyle. While getting older you have to keep several things in mind: exercises can improve your overall bone health. Here are a few exercises to follow:
* Chair Yoga
* Water Aerobics
* Resistance Band Workouts
* Dumbbell Strength Training
* Body Weight Workout
These exercises will keep you active and will help a lot in staying healthier as several hormones are being released by the body. But you have to avoid some exercise that might lead to serious injuries.
* Squats With Dumbbells
* Bench Press
* Long-distance Running
* Abdominal Crunch
* Rock Climbing
* High Intensity Interval Training (HIIT)
* Leg Press
* Dead Lift
Eat A Balanced Diet:
Calcium, Calcium and Calcium!!! We all have heard that Calcium is the only mineral that must be added to our daily diet cycle. It’s true but there are several other vitamins, minerals and protein that helps in bone health.
From adding minerals and vitamins to your daily diet it’s necessary to know Recommended Daily Intake, RDI in short.
Here’s the daily calcium intake:
* For the age 19-50 years, both male or female – 1,000mg
* For the age 51-70 years, for males it is 1,000mg and for females it’s around 1,200mg
* For the age above 71 years, it’s best to include around 1,200mg calcium intake whether male or female.
A balanced diet of North Indian foods will include Proteins, Vitamin K, Vitamin D, Zinc, Magnesium and Omega 3 fatty acids which are essential for healthy bones:
* Palak (Spinach)
* Dhaniya ( Coriander leaves)
* Soybean flour
* Moong Dal
* Urad Dal (split black lentils)
* Mulli ke Patte Radish leaves
* Akhrot (Walnuts)
* Methi (Fenugreek leaves)
* Arhar Dal
* Gawarfali (Cluster beans)
* Berries (Strawberries & blackberries)
In case you are unable to eat more or less foods from the above list, due to allergies or not prescribed by doctors; then you can go for supplements.
In case you go for supplements, consider buying supplements which fulfils the need of the following nutrients:
* Vitamin K and D
* Zinc & Potassium
Foods to Avoid as you get older:
As you age, It might be recommended by a physician to eat or avoid specific food items. We have mentioned all the foods you should consider in your daily diet but it’s also important what to avoid.
Everyone is not the same & everyone has evolved through a unique process in life. This is important to understand that the things you were doing as a teenager are no longer beneficial for you. Hence a time comes when we have to move on, nothing is more important than life.
Here is a list of things you must stop eating or avoid if eating occasionally for healthy bones:
* Sodium rich foods
* Caffeine rich drinks or foods
* Alcoholic beverages
* Food with less calories
* Soda and Sugary drinks
* Undercooked eggs, meat or poultry foods
Due to the age point of view, it’s important for you to avoid all the above mentioned foods.
Nature gives you more than you need:
Sunlight is considered as the best source for Vitamin D. You don’t need to do anything exceptional, just sit in sunlight for 20 to 30 mins daily. Vitamin D is helpful when it comes to anti-aging properties, however it affects your lifestyle by reducing heart related diseases along with diabetes.
Quit Smoking & Drinking:
It’s important to understand how important it is to follow a healthy lifestyle when going through the most crucial stage of your life.
Nicotine has toxic properties which affects bone formation process and lowers estrogen cells which reduces bone density.
Once you quit smoking it will help you a lot because as you follow a healthy lifestyle, it’s important for your body to maintain a proper bone density. As smoking increases the rate of bone density loss, it’s recommended by Ortho Specialists to quit smoking as soon as possible.
On the other hand, drinking alcohol in excessive amounts disrupts the speed of bone formation. In most of the cases where the osteoporosis found in men, a major problem was their drinking habit. Alcohol not only badly affect bone health but directly impacts mental health.
However once you quit smoking or drinking you can reverse the bone loss by eating healthy foods, plus doing exercises regularly.
Maintain Proper Weight:
It’s important to maintain proper weight, If you are an Osteoporosis patient. It’s obvious and easy to get fractured in case you are not maintaining a proper lifestyle.
So it’s good and also recommended by Ortho specialists to maintain a good body mass, but please note: before going for weight gain or loss, you need to consult an orthopedic doctor.
Gain a few KGs to increase the level of estrogen in your body, which helps in healthy bones formations. All this will also help to cope up with the pain of joints.
In the end, there is one more piece of advice for you; don’t start consuming calcium rich foods more than the RDI because that will lead to kidney stones. Finally, I would like to remind you that; follow all the above things only after consulting your orthopedics doctor.