Healthy aging can be a difficult process. There are so many things to remember! And make no mistake about it, it’s never too early to be concerned with your bone health. Especially after age 50… Statistics show that up to half of women and a quarter of men older than fifty will develop osteoporosis at some point, and henceforth are more likely to fracture a bone.
It’s most important to keep in mind that not all of us are as fit as we might like to be, or sometimes, as fit as we think we are. Be aware. Follow these simple tips to maintain bone health and nutrition for healthy aging:
Maintain a Healthy Diet
Obviously making healthy food choices is first on our list because this is the key to any health issues one might experience. Nutrition should be considered a holistic form of medicine, especially when it comes to your bone health. While most of us know that calcium is an important nutrient for our bones, we must also consider foods rich in vitamins D, C and K.
Supplement Your Diet
As we mentioned the importance of a healthy diet, so is it to supplement your diet with those vitamins and nutrients that you may not be consuming in your regular diet, no matter how healthy you’re eating. Again, we know that calcium is essential for the proper development of teeth and bones, but to know how it absorbs in your system is even more important. Supplement your calcium intake with plenty of vitamin D. Try to find foods rich in vitamin K to help with bone densitometry. If you don’t like broccolli (and greens of the sort), make sure you’re taking a supplement.
Exercise
Ummmm…. Need we say more? – This is a health and fitness site. We’re here to tell you how important it is to maintain a healthy lifestyle all the way around. If you’re concerned about your bone health, make sure you’re getting plenty of fitness exercise. Remember that your bones are stronger when they’re active. Try weight bearing exercise and of course a simple walk around the block each day just might do the trick. You can talk to your doctor about an exercise regimen that works best for you.
Get Your Vitamin D
Beside taking the supplement, you should be getting some time in the sun. Natural sunlight creates a natural response in your skin to create vitamin D and this is really the best way to get your exposure. Don’t forget to choose the best sunscreen!
Avoid Alcohol and Soda
Research finds that soda consumption can lower bone density. Alcoholic consumption raises the risk of falls, not to mention bone loss. If you’re going to drink alcohol, try to stick to one beverage per day, perhaps a glass of wine with dinner – this particular amount has proven health benefits of red wine.
Quit Smoking
Okay people, we know this by know – just stop. It’s difficult but you can do it. More than a few studies have shown that smokers have lower bone mass and a higher risk of fractures than non-smokers. Don’t forget that the risk increases for every year one smokes according to the National Institutes of Health. In women, smoking may induce early menopause which has also been suggested as a leading cause of increased bone loss (in women). Beside all this, smoking is purely terrible for your health, and the people around you. Talk to your doctor about treatment options that can help you quit for good.
Review Your Medications
Talk with your doctor about the medications that you’re taking and/or have taken in past years. There are medications that can negatively affect your bones and you should be prepared and aware of the outcomes related to those that may be hidden in your medicine cabinet.
Cool it on the Caffeine
While there are some health benefits to caffeine, bone health is not one of them. Too much caffeine can interfere with the body’s ability to absorb calcium. Keep it in moderation.
Dietary Supplements
It can’t hurt to take a dietary supplement, especially after 50. It’s difficult to consume all the types of foods that have all the nutrients and vitamins that we’re looking for to maintain a healthy diet that maintains our overall health. Consider Bonexcin, a proprietary, maximum strength formula created specifically for aging bones. Bonexcin can literally prevent bone loss and actually helps rebuild bone.
Consider Treatment Options
If you have already been diagnosed with osteoporosis, make sure to maintain an open dialogue with your doctor at all times, there are treatment and supplement for bones are options available!
Finally, be prepared for osteoporosis. Again, if you’re not as active as you could be, you’re at risk. Get out there and get walking. You’ll get your vitamin D and exercise at the same time!
References
http://www.arthritis.org/about-arthritis/types/osteoporosis/articles/preventing-osteoporosis.php
http://healthland.time.com/2012/10/09/10-ways-to-build-healthy-bones-and-keep-them-strong/