As we age, our body begins to change. Wrinkles on skin, grey hair, frail body are some of the initial signs of aging. While we pay a great deal of attention to our physical appearance, we tend to ignore the gradual deterioration our bones suffer as we get older.
After the age of 30, our bones tend to lose their mass faster than they form a new bone mass, and it leads to conditions such as osteoporosis. Though the process is gradual, it can affect any woman in her premenopausal age. Hence, it is important to take care of your bone health. Fortunately, with some easy measures, you can make your bones healthy.
Here is how you can take care of your bones as you age:
- Increase your calcium intake
Calcium is the building block of bone. It makes the bones stronger and prevents you from falling prey to various age-related bone diseases and conditions. The daily allowance of Calcium (RDA) for women between 19 and 50 years of age is 1000 milligrams per day, whereas the upper limit is 2,500 milligrams per day.
Increase your calcium intake by adding calcium-rich food to your diet, such as tofu, cabbage, almonds, eggs, and broccoli. You can also take calcium supplements if needed.
- Take enough vitamin D
We grow up reading that calcium is important for bone health but never realize that we need vitamin D to absorb calcium. Women between 19 and 70 years should take 600 IUs (international units) per day, whereas women over 70 years should take 800 IUs per day.
Include tuna, salmon, trout, egg, mushrooms, vegetables, and grains in your diet. The best way to meet your vitamin D in your body is by spending some time in the sun.
- Eat fruits and vegetables
Another way of ensuring good bone health is by eating lots of fruits and vegetables, especially those which are rich in vitamin C. Vitamin C helps in boosting the production of bone-forming cells.
Also, include lots of green and yellow vegetables as they help in bone mineralization.
- Indulge in strength training
Performing weight-bearing exercises help in building bones and arresting bone loss. It gives you resistance when you move or pushes you to move against gravity.
Indulge in physical activities like high-impact aerobics, running, jogging, dancing, stair climbing, etc. You can also play sports like basketball or tennis.
However, if you are already suffering from any condition, like osteoporosis, osteopenia, or any musculoskeletal disorder, discuss your exercise plan with your doctor or therapist at the pain center beforehand.
- Get bone mineral density checked
Include mineral density tests in your regular health check-ups. Visit a good orthopedic practice in Spokane and undergo DXA, a simple X-ray test done to measure your bone mineral density. This test will help you gauge your susceptibility to fracture and osteoporosis.
You should get this test within two years of menopause. If you are suffering from any chronic condition or taking medications such as steroids, take this test early.
- Take medications
If you are experiencing symptoms of menopause, consider taking hormone therapy. It will help to boost your dwindling estrogen level that affects bone density. Talk to your doctor and take medications to prevent your susceptibility to spine and hip fracture.
- Quit smoking and drinking
Tobacco and alcohol consumption are directly associated with bone health. Smoking and drinking cause a loss of bone mineral density.
Give up these habits for the sake of your bone health.
The bottom line
Your bones are responsible for giving you shape and structure, and hence, looking after them should always be your priority. Use these tips to take care of your bone health.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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