According to recent statistics, in the United States, around 44 million people over the age of fifty are suffering from low bone mass or diagnosed osteoporosis. They represent more than half of all the US citizens in this age group, so bone related illnesses are clearly a huge problem. As the population ages, the epidemic is set to intensify, but there are plenty of ways to make sure that you don’t fall prey to bad bones.
It is true that the risk of developing osteoporosis depends on some uncontrollable factors. You can’t do much to change your genes, for example. If weak or vulnerable bones run in the family, you may be susceptible to these conditions. However, it isn’t accurate to assume that people have no control over their skeletal health. Regular exercise, a good diet, and supplements are all great ways to boost the bones.
This guide to increasing your bone strength will give you some advice on where to start.
We all know that calcium plays an important role when it comes to bone strength. While it is better to get your calcium intake from foods like milk, cheese, yoghurt, and green vegetables, many people find it hard to consume enough of them. One alternative is a natural calcium supplement for osteoporosis, which can be added to the regular diet for extra protection. If you are considering a supplement, it is a good idea to tell your GP about it first.
Lift Free Weights
Many older people shy away from weight training, but it is an excellent way to bolster the health of the bones. Besides, you can take it at your own pace by starting with very small weights and building up as you feel more confident. People of all ages, sizes, and body types’ work with hand and ankle weights, so there’s no need to feel intimidated. Stick with short bursts of increasing intensity and switch up your direction for maximum value.
Enjoy the Outdoors
The sun is a really important contributor to bone health, even though it can’t always be relied upon to make an appearance. When it does, however, you should try to spend time outdoors and soak up the vitamin D. The best time to be outside is in the mid-morning or afternoon, as sunlight doesn’t produce it during the earliest part of the day. Use the opportunity to go for a run, a leisurely stroll, or a trip to the park with your dog.
Stick to a Healthy Diet
Calcium supplements can go some way to topping up your bone health, but you should also try to eat plenty of calcium-rich foods. Fatty fish like salmon, herring, and mackerel are superb choices, as are fortified foods like margarine and milk. Almonds, yoghurt, and dark leafy greens are some more good options. In fact, there are more calcium-rich ingredients than you might think, so do a little research and put together an eating plan if your diet needs improving.
The Right Way to Respond to Ageing Bones
It is natural for the bones to succumb to a degree of wear and tear as you get older. Ageing makes the body more vulnerable, but it doesn’t have to mean giving in to sickness or degenerative disease. With the right combination of exercise, food, and dietary supplements, you can delay the effects of ageing and maintain a healthy bone density.
Just be sensible when it comes to making any major changes to your lifestyle. When introducing weight training, for example, always start slow and focus on perfecting your form, rather than trying to max out your weight or reps too quickly. The same applies to dietary changes; cut down on sugar and saturated fats incrementally and replace them with healthy fats and whole grains.