As we age, it gets harder to maintain our bone strength. After the age of 30, we break down more bone than we rebuild. By following these simple lifestyle changes, you can help combat bone loss.

Exercise: Doing a combination of resistance exercise and weight-bearing exercise can help slow bone loss.

Maintain a healthy weight: Not only is it good for your overall health, it is also good for your bones. Being either underweight or overweight can both increase fractures from bone loss.

Eat enough protein: Some people do not consume enough protein in their diets, so make sure you eat enough protein. Your diet should include lean sources of protein such as white-meat poultry, lean beef, eggs, lentils, dairy or fish. Protein is a very important building block of bones, so make sure you include enough in your diet.

Don’t smoke: Smoking can increase your bone loss.

Drink in moderation: If you drink, think! Two drinks a day can speed up bone loss in men 65 and under. Just one drink a day can speed up bone loss in men and women over 65. So only drink in moderation.

Take calcium: Taking calcium is not only important for your bones and muscles, it is vital to your circulatory and nervous systems. Many people fail to get enough of this nutrient. Dairy is an important source of this mineral, but it is also naturally present in an array of plant foods including dark leafy greens that are high in vitamin K, vegetables, grains, legumes, fruits, nuts, and seeds.

Vitamin D: When you include vitamin D in your diet it helps to increase your absorption of calcium. You can take it orally, or get naturally from the sun.

Following these guidelines can help increase your chances of fighting bone loss.

Judy is the Business Manager at Body Elite. She has been a dedicated client of Body Elite since March 12, 2015. She studied Criminal Justice in college and has a background in customer service. In addition to Body Elite, she oversees the business end of her husband’s contracting business and runs a preschool. In her spare time, Judy has stayed active with volunteer work and community service. She has 6 children, and 4 grandchildren.

References:

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-ways-to-build-strong-bones-as-you-age

https://mavendoctors.io/women/nutritoin/5-plant-bbased-bone-friendly-foods-to-improve-your-bone-health-fitness-KrEMoPrwnEONplABnEtllA

Building Stronger Bones