Getting older is unavoidable. Making sure that you take care of your body and your bones as you move through life is optional – but it’s certainly something that every single person on the face of the earth should do.
Sure, some people believe that they’re not going to live to a very old age and live accordingly, but as medical advancements improve our quality of life and our life expectancy, it makes sense to live like we’re going to hit at least 80, right?
While it’s possible to get a facelift for our skin and a new hairdo to cover up our grey bits, our bones are a little bit harder to overhaul. Plus, considering the fact that our bones are the skeleton and structure for our bodies, it is probably in our best interests (and for our quality of life) that we take care of our bones. I wanted to talk about bone health, and to highlight five things that you can do to ensure your bone health stays on point as you move through life.
So What Happens as We Age?
As we get older, our bones begin to lose their density. For some people, this loss in bone density can lead to things like osteoporosis. The disease of osteoporosis can contribute to an increased risk of sustaining a fracture, and according to the National Osteoporosis Foundation, osteoporosis and low bone mass affects around 54 million Americans. That is a lot of people walking around with brittle or low density bones. The good news? You can use healthy eating and exercise to improve your bone density.
Five Things To Do To Help Your Bones
1. Take a Calcium Supplement
If you think you are low in calcium, get something like Algaecal osteoporosis supplements to help with your calcium levels. Keeping calcium levels high means that you are at less risk of depleting your bones’ supply of calcium. Speak to your doctor about the potential supplements for your health, and make sure that you follow their directions carefully, as you need to strike the right balance.
Be careful with the holistic advice you receive regarding nutrition – while green tea may strengthen your bones, you need to drink a lot over a long period of time.
2. Exercise Regularly
Improve on your bone health by working out and staying active. Studies have shown that weight bearing exercises (even walking) can help to increase your bone density. Talk to your doctor about starting up a health plan if you haven’t exercised for a while, and ensure that you’re working towards the healthiest version of yourself that you can.
3. Get a Bone Density Check
There’s only one way to find out if your bones are losing calcium: a bone density check. Make sure you’re on top of things with this, and see your doctor if you’re unsure if you need one. A good relationship with your doctor is going to be part of making sure you stay healthy as you age.
4. Eat a Healthy and Balanced Diet
Follow a healthy diet with plenty of leafy greens and ensure you’re getting enough calcium and Vitamin D (as Vitamin D plays a big role in calcium absorption). Combine a healthy and balanced diet with the right kinds of supplements to ensure that you’re ticking all the boxes!
5. Don’t Smoke, and Regulate Your Alcohol
Patients who smoke risk losing bone at a far greater rate than their non-smoking counterparts. If you smoke and drink a lot, you’re at a far greater risk again. Making sure that you stay away from the cigarettes and drink only in moderation is going to be a healthier way to be.
Make sure that you stay on top of your health as you age, as it’s the only way to ensure that you will continue to have a strong and healthy skeleton as you move through life and into your golden years!
Further reading:
- What is osteoporosis? – Age UK
- Osteoporosis – Treatment – NHS Choices
- The use of calcium and vitamin D in the management of osteoporosis by John A Sunyecz, Ther Clin Risk Manag. 2008 Aug; 4(4): 827–836.