How to protect your bones as you age?

Summary

Strong bones are essential at every stage of life. With the simple habits you can easily protect them as you age. Adequate calcium intake, maintaining a healthy body weight, regular weight-bearing exercise, and avoiding smoking or excess alcohol all play a very important role in keeping bones strong and reducing the risk of fractures and joint problems over time.

Bones play an integral role in our bodies. Right from storing calcium, anchoring muscles, protecting organs to providing a rigid structure, bones do it all. While it's crucial to build healthy and strong bones during adolescence and childhood, steps need to be taken during adulthood as well to prevent your bones from getting brittle and breaking. So, here are some tips to protect your bones as you age.

Intake sufficient amount of calcium

Calcium serves to be the building block of bones. As per the Institute of Medicine, adults must intake 1000mg of calcium daily. And in the case of men above 70 years and women aged 50+, at least 1200 mg Calcium needs to be consumed per day to maintain their normal bone growth. So, include milk, different dairy products, leafy green vegetables and fruits in your diet to improve your bone health.

Maintain a proper body weight

Being skinny increases the possibility of having bone loss or fracture. Besides, being overweight is also known to increase the chance of wrist and arm fractures. So, maintaining proper body weight is vital for protecting your bones.

Opt for regular exercising

Working out is the key to retain bone density. The best workout for your bone health is a weight-bearing exercise such as lifting weights or walking for 30 minutes. Regular walking helps in reducing the chance of having back and hip pain. In addition, 30 minutes of impact and intensity resistance training twice a week can improve bone strength, structure, and density in postmenopausal females with low bone mass.

Read more: Joint Pain: Types, Causes, Symptoms & Effective Treatments in Gurgaon

Avoid substance abuse

Strictly avoid smoking to prevent bone loss. However, during winters, you can intake alcohol in moderate amounts if needed. If you are aged 65+, avoid consuming more than one alcoholic beverage a day. And if you are aged below 65 years, do not consume more than two drinks each day.

So, these are a few vital tips to take care of your bone health in your growing age. However, if you are experiencing pain or stiffness in your bone joints, contact Miracles Apollo Cradle Spectra Hospital in Sec 82 Gurgaon today. They bring you a wide array of orthopaedic doctors from the top hospitals who can easily diagnose and treat your bone-related issues.

Conclusion:

In conclusion, taking care of your bones is a lifelong decision and it becomes even more critical as you age. The lifestyle changes that you make today can help prevent you from experiencing fractures, experiencing pain, or having difficulty with mobility later on in life. 
if you are having pain in your bone's or joint's stiffness, you should seek medical attention sooner rather than later. Miracles HealthCare is a trusted multi-specialty hospital located in Gurgaon that specializes in diagnosing patients and developing tailored treatments based on specific patient needs. Make an appointment today to start on the path to obtaining stronger, healthier bones with a qualified orthopaedist near you.

Frequently Asked Questions

Eat calcium- and vitamin D–rich foods, stay physically active with weight-bearing exercises, and get regular bone health check-ups.
 

Maintain a balanced diet, avoid smoking and excess alcohol, and include strength training or brisk walking in your routine.

Excess salt, sugary foods, soft drinks, processed foods, and too much caffeine can weaken bones over time.

Regular weight-bearing exercises combined with adequate calcium, vitamin D intake, and medical guidance help improve bone density.

Highly processed foods, salty snacks, sugary drinks, excessive caffeine, and alcohol can reduce bone strength.