Strong Bones at Any Age
Our bone strength has a lot to do with how we look and feel as we get older. Unfortunately, many older people have weak bones that fracture easily - a condition known as osteoporosis. Women in particular are at an increased risk of osteoporosis due to the effects of menopause.
Risk factors for osteoporosis are both genetic and lifestyle based. While you can't control your genes, you can make lifestyle changes to slow bone loss as you age. Adequate calcium and vitamin D intake are important for building bone strength. Food sources of these two nutrients include dairy and rice/soy beverages. Calcium can also be found in leafy green vegetables, tofu, and bean curd. If you're not getting enough vitamin D from being out in the sun, oily fish like salmon is a great way to get your daily requirements.
Other vitamins and minerals are also important so enjoy a wide variety of food to get a mix of all the vitamins and minerals you need. Supplements are a good way to ensure you're getting enough of these nutrients. Speak to your doctor to see if this is the right solution for you.
Physical activity is also important in maintaining bone density. Regular weight-bearing activity such as brisk walking‚ dancing and climbing stairs stimulates bone formation. You should also avoid smoking and excessive alcohol consumption.
