2023-10-28 16:18:00
Keep your bones strong and healthy as you age with these tips.
Strong Bones
As we age, our bones become weaker, due to loss of testosterone if you are a man, or loss of estrogen if you are a woman. A decrease in these hormones leads to loss of bone density, which means the risk of fractures in older age increases.
And yet, general practitioner Yuri Zavyalov is confident that bone loss, especially among older people, can be prevented by starting to adhere to a healthy lifestyle.
The doctor gave 4 tips on how to keep bones strong and healthy at any age.
Proper nutrition
First, the doctor advised me to eat a nutritious, well-balanced diet. You can easily maintain healthy bones by eating plenty of fruits and vegetables and complete lean protein.
Physical exercise is a must
By constantly doing physical exercise, you can feel that both bones and muscles are in constant tone.
Bone is a living tissue; it responds to external forces and adapts to external pressure. With regular exercise, your bones respond by creating more bone to better support your body during physical activity. As a result, they become denser and stronger, Zavyalov is sure.
He pointed out another benefit of exercise: improving balance and coordination, and strengthening muscles, which is exactly what older people need.
Get some sleep
Many important processes in the body occur during sleep. For example, bone remodeling (renewal of bone tissue) is a process in which old bone tissue is replaced by newly formed one. That’s why it’s so important to get enough sleep every night. The doctor noted that sleep duration for adults is seven to eight hours every night. Please note that too much or too little sleep can be detrimental to bone health.
Maintain a healthy weight
Being overweight or obese puts extra stress on your bones and joints. Because of this, the risk of getting osteoarthritis of the knees and hands increases. Osteoarthritis is a joint disease that, in severe cases, can accelerate bone loss, leading to osteoporosis.
To maintain strong, healthy bones and joints, strive to maintain a healthy weight, advises Zavyalov.
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