Tips to Keep Your Bones Strong and Healthy
Are your bones as healthy as they could be? While most bone mass is created before the age of 30, a bone-healthy lifestyle is essential for maintaining our bones in older age. So, here are a few tips to keep your bones strong and healthy as you grow older.
DIET FOR HEALTHY BONES
To keep our bones healthy as we age, experts recommend paying close attention to the food we consume. Foods that are rich in calcium and vitamin D are fantastic for bone strength, and should be included in our regular diet where possible. For calcium, try dairy products such as milk and cheese, as well as canned fish, and green veggies like kale and broccoli. For vitamin D, salmon and tuna are a great choice, along with mushrooms, eggs, and some cereals.
Some experts also recommend bolstering our protein intake to ward-off bone breakdown. High-protein foods include lean meats (beef, lamb, kangaroo), poultry (chicken, turkey, duck), and eggs, among others.
EXERCISE FOR HEALTHY BONES
Alongside a bone-healthy diet, regular exercise is essential for maintaining bone health in older age. High-impact and weight-related training seems to have the best effect. However, any exercise will be beneficial. If you’re up to it, weight training in a gym can be great, as long as you don’t overexert yourself. Otherwise, some very light-weight training will still have a positive impact. Prefer to exercise in the great outdoors? A walk around your area or the local park can be a fantastic way to keep your mind, body, and bones happy.
Tip: time spent in the sun can help boost vitamin D levels. So, if possible, enjoy your exercise outdoors (with proper sun protection).
WEIGHT FOR HEALTHY BONES
Did you know that our weight can impact the health of our bones? Maintaining a healthy weight can help reduce the risk of brittle bones, as well as weight-related fractures. So, make sure to receive the recommended amount of exercise for older adults (around 30 mins per day), and eat a healthy, well-balanced diet—your bones will thank you!
Note: always consult your doctor before making any changes to your routine, including changes in exercise and diet.
Could you use some help shopping for calcium-rich foods, or cooking a nutritious dinner? How about transport to your local park to get some fresh air and exercise? Here at After-Care, we offer a range of services for older adults as part of our in home care. Click here to learn more and contact us today!