It is a known fact that our bones get weak as we grow old. That is why you will find elder family members complaining about various bone-related diseases and pains. Arthritis, osteoporosis, gout and even bone fracture are common. While many consider it natural and think that there is nothing they can do about it, there are ways to keep your bone density intact and bones healthy.
Calcium Count –
As we grow old, we start to count the calories we are eating every day. However, calcium is the most important ingredient of human bone. A woman above the age of 50 need 1200 mg of calcium daily and a man above 70 needs the same amount. You can drink milk, have almonds, spinach, soybeans and likewise.
Remembering Vitamin D –
The insufficiency of Vitamin D leads to rickets which is a bone disease. It is essential for healthy bones and teeth. It helps the body in absorbing calcium. Men and women up to the age of 70 need 15mcg of vitamin D regularly while those above that age limit need 20 mcg.
Watch The Weight –
Overweight state of the body puts maximum pressure on the bones and it leads to low bone mass and increases in bone loss. Obesity is the reason for various bone fractures as they become fragile. Therefore, maintain a normal body weight as per your age and height. Live a healthy lifestyle with light working and balanced diet.
Limit Salt Intake –
Excessive sodium intake is likely to put your bones at risk. Sodium comes from the salt we eat every day. Sodium is responsible for the loss of calcium in the body and your bones are likely to become brittle with excessive intake with food. It should never cross 1500mg per day for adults.
Have Some Protein –
The protein intake has a direct impact on the bone density as in increasing it. In fact, the protein works with calcium to ensure bone health. Having seafood, milk, cheese, eggs, beans can increase the protein intake. However, you should consult a doctor to understand the protein need for your body as per your age and health.
Collagen Supplements –
The bone mass is 90% collagen and as we start to the loss of bone density, the collagen level decreases dramatically. It leads to brittleness and fractures. You need to have bone broth, citrus fruits, eggs, pumpkin seeds, and fishes to increase the collagen level as you age. There are various collagen supplements available in the market. Always consult a doctor before going for them.
Miscellaneous Factors –
Lower caffeine intake, get omega-3, quit smoking, and don exercises that are related to bones to avoid arthritis, gout and various such issues as you get old.
Also Read: 10 Amazing Health Benefits Of Seafood