Best Tips To Improve Bone Health And Reduce Osteoporosis Risk.
Maintaining and improving bone health is key to aging successfully and staying active and healthy later in life. Strong bones not only help you do exercises at an old age, but also reduce your risk of falls, which is (https://www.cdc.gov/mmwr/volumes/67/wr/mm6718a1.htm) a major risk factor of death among the elderly. Best of all, they lower the risk of , especially if you are now in your 60s.
(https://www.cdc.gov/nchs/fastats/.htm) Affecting one out of four of American women over 65 years old, causes bones to become so weak and brittle that even the slightest hint of movement can cause them to fracture. It also causes the rate of bone creation to be slower than that of bone loss, given that bones themselves are living tissues.
As you age, your bone health --and by extension, your physical health-- starts to deteriorate, increasing the risk of . However, by keeping your bones nourished and strengthened, you can age gracefully and still be as physically fit as you were five to 10 years ago. Aside from quitting smoking and taking certain medications, here are (https://www.psychologytoday.com/intl/blog/how-healing-works/202001/improve-bone-health-and-reduce-your-risk-) some of the best tips to improve bone health and reduce :
Eating for improved bone health
Among the many nutrients needed for building bone strength, two of them are: vitamin D and calcium. However, while there are numerous foods that are rich in calcium, those rich in vitamin D are hard to find. Vitamin D is needed to get the benefits of calcium as they work in tandem, needing one another to maintain bone strength. Fortunately, there are some that provide the vitamin D needed for overall bone health. These include milk, beef liver, eggs and cheese. It is also prudent for you to take a blood test to check that you are getting enough --but not too much-- vitamin D, and check for supplements that are combined with vitamin K, another important nutrient for bone health.
In order for you to build bones, it is essential for you to do weight-bearing exercises that force you to defy gravity. Walking, climbing stairs, jogging and other physical activities may help slow down bone loss, but they do little to strengthen your bones, which is exactly what resistance training does. Resistance training requires using something that provides some form of resistance, such as weight-lifting, but your body weight can also be used as resistance, as in the case of push-ups and planking. It is also important to strengthen the muscles surrounding your bones. Strengthening the back muscles can reduce the risk of vertebral fracture, which leads to the hunched and stooping posture that is a characteristic of elderly people.
Tai Qi and Qi Gong
Think of both ancient Asian practices as meditative movements that help in reducing your risk of mortality later in life as a result of a fall. Known for their ability to improve balance, motor function, functional mobility, step length and cognition, both Tai Qi and Qi Gong incorporate slow and graceful movements that involve deep breathing.