Books – Hossam Al-Shaqwiry
Thursday, 09 March 2023 10:00 AM
And older men can develop osteoporosis, although bone loss begins later in men — around age 65 or 70 — than in women. Aside from age, risk factors include having a family history of the condition, being underweight, smoking and not being physically active.
Some things you can do to protect your bones
1. Engage in weight-bearing exercises
Weight-bearing and muscle-strengthening exercises stimulate bone formation and slow age-related bone loss.
Some weight-bearing activities include:
Walking
Trot
Jump rope
Go upstairs
skiing
Muscle-strengthening exercises (also called resistance training) require you to work once morest additional weight, such as free weights, weight machines, elastic bands, and your own body (push-ups and chin-ups, for example). If you’re a yoga enthusiast, you’ll be happy to know that a 10-year study published in Topics in Geriatric Rehabilitation showed that a daily 12-minute yoga routine increased bone mineral density in the spine and femur (thigh bone). ), and possibly the hips.
If you already have osteoporosis or another chronic condition, check with your doctor before hopping on a treadmill.
2. Eat plants and fermented foods
Many fruits and vegetables contain a number of nutrients that are good for bones, including calcium, magnesium, potassium, vitamin K, vitamin C, and protein. Edible plants also provide anti-inflammatory agents and antioxidants, which combat inflammation and oxidative stress, respectively—two cellular conditions linked to aging and many chronic diseases, including osteoporosis.
3. Get more sleep
A study published in 2015 in the Journal of the American Geriatrics Association found that men and women over the age of 50 who sleep less than six hours per night are significantly more likely to develop osteoporosis. Most adults need seven to eight hours of sleep to wake up refreshed.
