Why do bones weaken as we age?
Bone growth usually occurs during the adolescence stage and it is the time when the boys and girls reach their maximum bone density. After crossing that phase, it becomes crucial to maintain this maximum level of bone density to slow down the bone-loss rate. As people grow old, this density lowers thus increasing the chances of Osteoporosis.
Want to know what are the ways to maintain stronger bones even while getting old? Here are 5 worth mentioning tips that will surely help you keep your bones in good condition in your old age.
Make your everyday diet calcium-rich
Make sure you have enough calcium in your meals as it is the only source of nutrients for the bones. Trust dairy sources the most in this case because the calcium content is the maximum in them. Milk, cheese, yogurt, kefir are good examples of calcium-rich foods. For lactose-intolerant people, non-dairy sources like green vegetables, beans, rice beverages, orange juice, nuts, salmon, are some healthy choices.
Staying active even in your 50s
Most positive-minded people believe that “age is just a number.”, and this is so very true in this case. We age in our minds and hence as long as we can convince our mind and heart that we are fit and capable of performing our own tasks, no one can ever bend you down. Low-impact exercises like jogging, cycling, tennis, golf are some best ways to keep you engaged and fit. Apart from this, you can also try yoga as it improves body balance and thereby lowers the risk of falling.
Limit caffeine intake
Caffeine has a counter effect on the calcium in the body and so doctors suggest older people to limit their consumption of coffee per day. Adults can have approx 400mg of caffeine per day which implies 2-3 cups of coffee a day. But for the aged, this should be decreased further to 1-2 cups (not more than 300mg of caffeine per day).
Restrict Liquor consumption
Drinking alcohol should be completely avoided as you age. If not possible, try not to have more than 2-3 drinks a week. Alcohol is highly responsible for the bone loss so one must try to stay away from alcohol once and for all.
Joint Supplements
The last resort to keep the overall structural health of the older people is by consuming bone supplements containing Glucosamine, Chondroitin and Methylsulfonylmethane. They provide essential nutrients to the bones, joints, ligaments, and cartilages and help you to stay active all over again even when you have hit your 50s and 60s.
Let’s not ponder further on this topic and you should start trying these 5 tips to see how they work on your health.