Aging is inevitable; thus, bodily functions keep happening at their pace. It is natural for human beings to think of all the things that might occur in their body due to aging. Generally, it is the significant health challenges such as heart disease or diabetes that come to a person’s mind.
However, it would help if you did not forget that your bones are living tissues meaning that your body breaks down and rebuilds a new bone throughout your life. As you age, the body begins to lose more bone mass than it produces, thus, reducing the strength in your bones.
Therefore, like other health issues, you must also be aware of osteoporosis. It would help if you consciously build bone strength as you age. You’re on the right page if you’re looking for tips to keep strong bones in older age. This article mentions some practical tips to ensure your bone health. Read on!
Get a Health Checkup
Bone strength reduces mainly after the age of 35 in men and women. Therefore, getting a complete health checkup is suggested after entering your thirties. The doctors will be able to guide you accordingly in your health journey. These days, telemedicine has made it even easier to get treatment for any health issues.
For instance, many men struggle with low testosterone, which directly impacts bone health. So, if your symptoms and health reports suggest so, your doctor can recommend the proper treatment for you according to your current health status.
One of the most common treatments is TRT for men, which includes medicines and supplements to increase testosterone levels in the body and reduce the harmful side effects. Likewise, for women, there could be low hemoglobin, hormonal imbalance, and other issues that need treatment to ensure more muscular bone health in the later stages.
Increase Your Vitamin D intake
Vitamin D plays a significant role in strengthening your bones. Unfortunately, lifestyle changes have made it harder to absorb natural vitamin D. Most of the time; people stay indoors, work late, or have no time to spare for their health.
However, you must increase your vitamin D intake at the right time. A lack of Vitamin D means your body will take calcium from the bones, thus reducing strength. Also, it can refrain your body from making new bones.
Therefore, you must consume at least 600 IU of vitamin D daily. Moreover, you should consult your doctor to nullify any underlying disease caused due to lack of Vitamin D. They may also give you the right supplements considering your health reports.
Workout to strengthen muscles
There are not enough words to emphasize the importance of exercise in your daily life. It helps strengthen muscles and bones and maintain balance in the body. With regular training, you can also prevent fractures and promote the development of new bones.
You can pursue any exercise, but it is better to consider speaking with a personal trainer and getting personalized workout plans to achieve your health goals. If you can not go to the gym, you can follow a home workout routine with minimal props.
In addition, several online programs run classes on different platforms for their audience so that you can join them too. Also, you do not have to exercise for 2 hours; a minimum of 20-390 minutes for five days a week shall be helpful. Ensure that you do strength training to build your body’s mass health.
Cut Back on Toxic Habits
They are called toxic habits for a reason. Many people are addicted to alcohol and smoking in their lives. They do not understand how adversely these habits are affecting their bodies.
Smoking augments your risk of lung cancer but also heightens osteoporosis risk because it slows down the growth of bone-producing cells. Likewise, alcohol can also weaken your bones. More so, it increases the risk of falls, thereby fractures. Hence, according to the Centers for Disease Control, moderation is the key to a healthy life.
However, if you are an addict, it is better to consult a rehab center to eliminate the toxic habit. Excess of nicotine or alcohol is not healthy for the body. So, take control of your health and make the required changes.
It is significant to understand that taking care of your bone health is essential, especially after your 40s. Several factors, such as diet, exercise, and other lifestyle measures, affect bone density in humans. Therefore, you must get regular health checkups and consciously make efforts to improve your bone density.
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