As we age, it becomes increasingly important to prioritise our bone health. The human skeletal system provides vital support, protection, and mobility, but it undergoes changes as we grow older. Ageing can lead to a decrease in bone density, making bones more fragile and prone to fractures. However, there are various habits that can help improve and maintain bone health, enabling us to lead an active and independent life as we age. In this article, we will explore how ageing affects bone health and discuss some effective habits that can promote strong and healthy bones in the later stages of life.
How Ageing Affects Bone
As the human body ages, the condition of the bones deteriorates in terms of composition, structure, and function, leading to a bone-related disease known as osteoporosis. This condition is characterised by lower Bone Mineral Density (BMD), which weakens the bones and increases the risk of fractures. With the progression of ageing, bones experience a loss of calcium and mineral contents, making osteoporosis a prevalent issue among older individuals, particularly post-menopausal women, according to Dr Harshwardhan Hegde, Department of Orthopaedics, CK Birla Hospital, Delhi.
The International Osteoporosis Foundation reported that in a lifetime, approximately 1 in 3 women and 1 out of 5 men aged 50 and above are at risk of experiencing a fracture as a result of osteoporosis.
Also Read: How To Improve Bone Density And Prevent Osteoporosis After Menopause, Expert Answers
Habits to Enhance Bone Health During the Ageing Process
Here are some habits you can follow to improve your bone health.
Adequate Calcium and Vitamin D Intake
Maintaining strong bones necessitates the presence of vital nutrients, such as calcium and vitamin D. Calcium plays a crucial role in bone structure, while vitamin D aids in the absorption of calcium. Including calcium-rich foods, such as dairy products, leafy greens, and fortified foods in your diet is vital. Additionally, spending time outdoors to get sufficient sunlight exposure helps the body produce vitamin D naturally. In some cases, supplements may be necessary to meet the recommended daily intake of these nutrients.
Regular Weight-Bearing Exercises
Engaging in weight-bearing exercises is another excellent way to strengthen bones and improve overall bone health. Activities, such as walking, jogging, dancing, and resistance training exert stress on the bones, stimulating them to become stronger. Regular exercise also helps improve balance and coordination, reducing the risk of falls and fractures.
Strength Training and Resistance Exercises
Incorporating strength training and resistance exercises into your routine can provide additional benefits for bone health. These exercises involve working against resistance, such as using weights or resistance bands and help promote bone density. Focus on exercises that target major muscle groups, such as squats, lunges, push-ups, and weightlifting.
Also Read: All You Need To Know Before Considering Bone Or Joint Surgery
Quitting Smoking and Limiting Alcohol
The act of smoking hinders the hormone calcitonin, which plays a vital role in bone building. Furthermore, smoking elevates the hormone cortisol, which can lead to the degradation of bones, according to Dr Manan Vora, Sports Medicine Doctor and Influencer.
Heavy alcohol intake interferes with bone formation and increases the risk of fractures. Quitting smoking and limiting alcohol consumption are essential steps towards maintaining strong and healthy bones.
Conclusion
As you age, it is crucial to prioritise your bone health through healthy habits and lifestyle choices. By taking proactive measures, you can ensure that your bones remain strong, enabling you to lead an active and independent life as you age.
Remember, it's never too late to start prioritising your bone health. Embrace these habits and make them a part of your daily routine to promote lifelong bone strength and vitality.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
