As we grow older, our bodies change. After the age of 30, people starting to lose lean tissue. Your muscles, bones, liver, kidneys, and other organs will start loosing some of their cells through the process called atrophy. Atrophy can also be seen in bones making up our skeletal system and as the result, makes them weaker with age while at the same time making them more prone to fractures during accidental falls. However, there are certain things you can do to ensure, you bones remain strong as you age.
There are various reasons due to which bones become less dense as we age:
- An inactive lifestyle
- Hormonal changes in men and women
- Lose of calcium and other minerals in bones
Below are some of the important essentials that will keep your bones strong:
- Calcium: It is a mineral that is very essential for our bodies to function well. Calcium is particularly vital as a building block of bone tissue.
- Calcitriol: A steroid hormone that has long been identified for its imperative function in influencing body levels of calcium and phosphorus, and in mineralization of bone.
- Vitamin D: It is an essential component in bone health that helps in ensuring that the body absorbs and retains calcium, which is critical for building strong and healthy bones.
- Other Important Hormones: Hormones are important to bone strength. They are chemicals produced by glands that travel throughout the body and have various effects on the growth, maturation, energy, weight, and bone strength.
Furthermore, there are many things we can do to keep our bones healthy and strong. Here are few tips:
- Protect your bones at every age:
People from all age group should be aware about things that they can do to have strong bones. Moreover, you can improve your bone health at any age.
- Get enough calcium and vitamin D:
Calcium is one of the key nutrients required for building strong bones and teeth structure. This nutrient can be found in foods like milk & other dairy products, leafy green vegetables, soybeans, etc. Vitamin D is also another most important nutrient that improves calcium absorption and bone growth. You can get enough vitamin D from your diet, sunshine, or supplements. Bones are invariably renewed and grow stronger with a proper diet.Therefore, it is necessary to take enough calcium and vitamin D in your diet at every age.
- Get plenty of exercise:
Exercising is the best way to make your muscles as well as bones stronger. Some of the best exercises for healthy bones are weight bearing, strength building, climbing up stairs, walking, lifting weights and dancing. A regular exercise is very helpful in slowing or preventing bone and muscle loss.
- Have good health habits:
It is necessary to have good health habits so as to live a healthy lifestyle. The best way to have strong bones is to stop smoking. Also, if you prefer to drink alcohol, avoid drinking too much.
- Consult your doctor about medicines you are taking:
Some of the medicines that you are taking could weaken your bones. Hence, it is truly essential to ask your doctors about the ways to take medicines, which are safe for bones. Also, discuss ways to protect your bones while treating other problems.
- Maintain a healthy weight:
Maintaining a healthy weight is also essential because if you are underweight, it raises the risk of broken bones also known as fractures and bone loss. Moreover, broken bones can be painful and sometimes require surgical procedure to cure. They can also induce long-term health problems.
As you can see, keeping your bones healthy is important at every age and stage of your life. A good knowledge of what to expect and taking steps to counterbalance the effects of aging can assist you greatly in maintaining a good health. Follow these guidelines to delay the oncoming and slow the progression of any age related changes.
Author Bio: Bency George is an experienced Psychologists Newcastle and along with that he is having a good knowledge in the field of maintaining bones and muscles health. Though being not professionally related to this field, he has a clear idea of different causes of aging and its effect on bone health and different ways to keep bone and muscles in good condition.