It is no question that your bones are a vital part to many important functions of your body. They play many key roles in keeping our muscles and structure strong. The older we get, the more our bones are not able to make new bones as fast and there is a greater possibility of bone loss. This affects our ability to move, our posture, and our everyday routines. Here are some beneficial ways to help keep your bones strong and healthy that you can incorporate into your daily life.
Exercise
Exercises that are focused toward resistance and working against gravity with weight bearing activities can really help improve your bone density. This can include walking, climbing stairs, hiking, and dancing. These exercises will also help improve your balance and coordination as a bonus. In order to build new muscle and bone cells, you may want to pick up the pace of your walk or jog in short intervals. For example, if you are walking uphill, walk at a faster pace uphill to get your heart rate and muscles working more and then cool off to your normal pace going downhill.
Calcium
According to Mayo Clinic Health System, women up to age 50 and men up to age 70 need 1,000 milligrams of calcium daily. Calcium is essential to maintain healthy bones because bones are the main unit that stores calcium in the body.
Vitamin D
Medline Plus suggests that women and men over 70 years of age need at least 1,200 mg of Vitamin D per day. Studies also suggest that women need more of Vitamin D as they age as well.
Other ways you can gain some Vitamin D is out in the sunshine. Even just being outside 10 minutes a day will help your body absorb the essential vitamins more efficiently, especially before the colder months in winter very soon.
Nutrition
Eating the right foods with a high nutritional value and a combination of Vitamin D and Calcium will help protect your bones and body. Lean protein options will also help build your bones back up. Here are some food examples that will help maintain your bone health:
- Salmon
- Almond, Soy, or cashew milk
- Non-Fat Yogurt
- Spinach
- Kale
- High fiber Cereals
It is important to remember that bones are more prone to becoming brittle the older you get. The steps you take to maintain the health and structure of your bones will help with your mobility in the long run.
At Foxtail Senior Living, we provide exercise and 24 hour medical staff that is there for any problems or concerns you may have about your health. If you would like more information, we would be happy to get in touch with you to answer any questions you may have.
