Exercise, such as walking, and quit smoking
If an older person wants to keep their independence in life, they should pay attention to bone health above all else. When a bone is injured or broken, it cannot move. The British daily The Guardian introduced lifestyle habits that help prevent broken bones (fractures).
Maintaining an appropriate weight
Be careful not to dry it out too much. People who are small and weigh less overall have less bone mass and are more prone to break bones. Maintaining an appropriate weight can help prevent fractures. However, obesity is also undesirable. This is because if you gain too much weight, you will have a huge impact on your bones when you fall.
Exercising such as walking
Weight-bearing exercises, such as walking or running, help keep your bones healthy. Take a brisk walk for 10 minutes, three times a day. Once the bones are weak, it is difficult to prevent fractures with exercise. But people who continue to exercise as they get older are less likely to fall. If you can avoid falls, you are less likely to break your bones.
△ Tidying up the house
It is difficult for an elderly person with a fall and broken hip bone to regain independence. That’s why it’s important to take care of your home so you don’t fall. Get rid of slippery carpets, etc., and use handrails on stairs and bathrooms.
Stay away from cigarettes
Smoking affects the cells that make up your bones. If you are still under the age of 30 and are still building bones, you should stop smoking even more. Smokers also have weak bone strength, but they are also at risk because they are usually dry. There is no such thing as a protective shield, so if you fall, there is a high chance of a fracture.
The hormone therapy
Women are four times more likely to develop osteoporosis than men. After menopause, estrogen levels drop. Hormone therapy can be a way to keep bones strong and prevent fractures. Instead, you need to make quick decisions. This is because once osteoporosis begins, it is not very effective.
A vitamin D supplement
There is no evidence that calcium supplements lower the risk of osteoporosis. Rather, there is a concern that it can create harmful deposits and cause heart attacks. However, vitamin D supplements are worth considering. For healthy bones, you need 10 µg (micrograms) of vitamin D per day. You can usually get most of your needs from the sun, but if you can’t be outdoors, it’s a good idea to take a vitamin D supplement.
