Bone Loss – A Natural Aging Process
As we age, we lose bone mass and density. As compared to men, women are more likely to lose bone strength – especially after menopause.
Reduced bone loss is known as osteopenia, less severe than osteoporosis. When the body’s bone density is severely reduced, it leads to osteoporosis. Consequently, bones become weak to a point where a person may break their bone(s) from a fall. Bones can break even from sneezing or minor bumps in severe cases.
Many people remain unaware of their bone loss until a bone fracture occurs.
How to Build Strong Bones
Experts say the best way to build stronger bones is the two-pronged strategy. Read here the details about how to build strong bones.
This strategy says: Include in your diet the nutrients that are important for bones and doing strength training.
Just do the following three things to keep your bones strong throughout your life and reduce the risk of osteoporosis.
Which nutrients help build strong bones
As you age, your bones lose calcium and other minerals. So, our recommendation is to include the following nutrients in your diet.
Calcium
Calcium is a critical nutrient for healthy bones. The best sources of calcium are dairy products, canned sardines (with bones), and leafy greens such as kale and turnip greens.
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Vitamin D
It’s another key nutrient for stronger bones. You can get vitamin D from fortified cereals, whole eggs, and fatty fish like mackerel, salmon, and tuna.
As most people are vitamin D deficient, we recommend taking a vitamin D supplement.
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Other Bone-Building Vitamins And Minerals
Following vitamins and minerals also play a role in helping to build strong bones:
(i) Magnesium: White beans, nuts, and spinach are rich sources of magnesium.
(ii) Vitamin K: Eat grapes and leafy greens like collards, kale, parsley, and spinach.
(iii) Vitamin C: Kiwi fruits, red bell peppers, and citrus fruits like oranges are high in vitamin C.
Strength Training
Do strength exercises such as leg presses, squats, bench presses, and squats. If you don’t have access to a gym or can’t do strength workouts, even brisk walking, jogging, running, or swimming can help.
Check here about strength training for beginners
Helpful Source: National Institue of Arthritis and Musculoskeletal
Check this Best Resource On Old Age Fitness
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
