7 Ways to Promote Healthy Bones as You Age
It is said that aging has no cure. However, that is not entirely the case. Aging is inevitable, but you can age healthily. It is possible to live a healthier older life and enjoy the golden years of your life. As an orthopedic surgeon in Altamonte Springs, we see many people have bone issues as they age. In fact, the most common issue that older people face is related to bone weaknesses. By taking these precautions, you can adjust your lifestyle to promote healthy bones as you age.
Eat a Vegetable Rich Diet
As you grow old, making vegetables a part of your diet is necessary. Vegetables are great for bones. Vegetables are rich in Vitamin C. They also promote the production of bone-forming cells. The antioxidants in Vitamin C also prevent damage to bone cells. A good number of vegetables in your diet will also improve bone density. Better bone density is very necessary for older women.
Exercise Regularly
The right exercises are also very beneficial for healthy bones. Weight-bearing and high-impact exercises allow better bone formation. It is a myth that strength training exercises will weaken your bones. These exercises prevent bone loss in older age. Be sure to not exceed your comfort level when you exercise and always listen to your body. Simple movements, like stretching or light walking, are beneficial.
Increase Your Protein Intake
Protein intake is very necessary for bone maintenance. 50% of our bones are made of protein. Low protein intake results in poor calcium absorption, eventually leading to bone breakdown. High protein intake will benefit your bones in older age and weight loss.
Eat Vitamin D & K
Vitamin D and K also play a key role in healthy bones.
Vitamin D helps with:
- Better bone health
- Increased calcium intake
- Protection against osteoporosis
Poor vitamin D intake leads to bone loss and decreased bone density.
Vitamin K helps with:
- Increases osteocalcin
- Better bone formation
- Prevents loss of calcium from bones
Maintain a Healthy Weight
It is important to maintain a healthy weight for healthy bones. If your weight is too high or too low, your BMI, then your bones will weaken. To get healthy and strong bones, maintain your weight at a healthy point.
Take Magnesium and Zinc
Magnesium converts Vitamin D into an active form that helps better calcium intake. Magnesium is found in trace amounts in food sources, but you can use supplements if you have a deficiency. Zinc maintains the mineral portion of our bones. It also increases bone growth in children. Older people need zinc to maintain a healthy bone density.
Avoid Tobacco and Alcohol
Research shows that tobacco use can cause weak bones. Similarly, drinking many alcoholic beverages in women can increase the risk of osteoporosis. Hence, you should avoid drinking and smoking for the sake of our bones.
Healthy bones mean healthy you. These small steps will prevent bone weakness and promote healthier bone formation. As an orthopedic surgeon in Altamonte Springs, we are here to help when you have any concerns about your bone health. Contact Florida Bone and Joint to schedule an appointment with our specialists today.