Photo: Chris Kresser
It’s a fact of life, as you age, your bones become thinner and lose their density. Over time, you become more prone to injury. Fortunately, you can take steps to halt the “thinning” of your bones, called osteopenia, and prevent osteoporosis. Start with the tips below.
1. Eat calcium-rich foods
In addition to dairy products, choose fish with bones such as salmon, sardines or whitebait. For additional benefits, serve them with a side of dark leafy green vegetables or broccoli. Almonds, dried figs, fortified tofu and soy milk are also calcium-rich choices.
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2. Take calcium supplements
The US recommended daily allowance for calcium is 1,000 mg a day during your 20s, 30s and 40s. But your need rises as you age. Check with your doctor before starting supplements to find out what amount is right for you. For example, after menopause, most women need 1000 to 1,500 mg a day unless they take hormone therapy. Your body only absorbs 500 mg of calcium at a time, so spread your consumption out over the course of the day.
3. Add vitamin D to your day
To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D daily. Combined calcium-vitamin D pills usually do not meet this requirement and get it from the sun.
4. Start weight-bearing exercises
To boost your bone strength, try exercise that “loads” or compresses your bones. Running, jogging, high-impact aerobics, repetitive stair climbing, dancing, tennis and basketball are best for building bones. But if you have osteopenia, osteoporosis or arthritis, try walking or using an elliptical or other machine. Be sure to clear any exercise plans with your doctor first.
5. Don’t smoke, and don’t drink excessively
Bad news for bad habits: Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. If you smoke, look into a program to help you quit. If you drink, stick to no more than one libation a day.
Source:clevelandclinic.org
