Are your bones healthy enough?
Healthy bones are extremely important. Bones help in bringing structure to the body, protecting organs and storing calcium. While bone health should be something to take care of since childhood, it is never too early or too late to do the right thing to make them better and stronger. Find out what happens to your bones as you age and how to keep them strong.
What happens to my bones as I age?
Fact of life: As you age, your bones become thinner and lose their density. Over time, you become more prone to injury. Fortunately, you can take steps to halt the “thinning” of your bones, called osteopenia, and prevent osteoporosis where bones become fragile from loss of tissue.
To maximize bone health, here are some simple tips for you to follow:
1. Include plenty of calcium in your diet.
The most common sign of calcium deficiency is bone or joint pain. Calcium not only helps to keep your bones strong and prevent osteoporosis but also helps heart and muscles function properly and protect against high blood pressure and cancer. For adults ages 19 to 50, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70²
Good sources of calcium include dairy products such as milk, yogurt, cheese, etc. almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. 2 tbsp of sesame seeds can give you up to 170mg of calcium which is more than what’s in a glass of milk. You may also consume calcium supplements if required after consulting a doctor or a registered dietitian.
Vegans and people with lactose intolerance can maintain their calcium levels by consuming foods like green leafy vegetables, calcium-set tofu, fortified unsweetened soya and oat drinks, sesame seeds, dried fruits such as raisins, prunes, etc.
2. Don’t be a couch potato!
Bone mineral content can be significantly increased by regular exercise in middle-aged and elderly women. Young people can indulge into weight-bearing exercises, biking or hiking and playing sports whereas middle aged people can maintain their strength by swimming, doing aerobics or dancing. Old aged people can stay fit by jogging, walking, climbing stairs and yoga which will help build strong bones and slow bone loss. These should be limited if you have been diagnosed with osteoporosis or osteopenia.
Women develop a chance of suffering from osteoporosis during menopause due to the hormones especially estrogen as estrogen helps to protect bones which drop during menopause. Peak bone mass is usually attained around menopause, and is substantially higher in trained compared with untrained individuals aged 21–26. Similarly, prospective trials demonstrate that pre-menopausal women can train to reach a higher peak bone mass.
3. Pay attention to Vitamin D
Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.2
The best source of Vitamin D is Sunlight. Spending 20–35 mins in natural sunlight (without sunscreen), one can obtain sufficient amounts of vitamin D. Other good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, egg yolk and fortified foods, such as milk and cereals, are good sources of vitamin D.
4. Avoid smoking and don’t drink excessively.
Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. Heavy alcohol consumption interferes with the body’s ability to absorb and regulate calcium, vitamin D, and hormones. Avoid smoking and drinking as much as possible.
5. Limit caffeine to keep your bones strong.
Having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 400mg of caffeine per day for adults (about 2–3 small cups of coffee per day). Pregnant and breastfeeding women should have no more than 300 mg caffeine per day. Some non-caffeinated drinks that can be consumed are herbal tea, fruits juices, fruits smoothies, etc.
Consider putting some or all of these tips into practice. They may help you to maintain bone health and protect your body against osteoporosis.
References:
- https://health.clevelandclinic.org/7-tips-for-healthy-bones-2/
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
- https://www.unlockfood.ca/en/Articles/Bone-Health/7-tips-to-help-keep-your-bones-strong.aspx
- https://familydoctor.org/sports-and-exercise-at-every-age/
- https://www.pennmedicine.org/updates/blogs/womens-health/2016/march/menopause-and-osteoporosis
- https://bjsm.bmj.com/content/bjsports/28/1/5.full.pdf
- https://pubmed.ncbi.nlm.nih.gov/7219137/
