How to Preserve Bone Strength as You Age True, as we become older, we lose bone mass. Osteoporosis is a disorder in which bones become so thin that they break as a result of bone loss. Osteoporosis-related fractures are a common cause of disability. The good news is that osteoporosis is not a natural part of growing older; there are numerous things you can do to maintain your bones healthy and strong. If the pain continues, you should seek advice from a top Orthopaedic Doctor in Pune. The first step is to ensure that you obtain all the nutrients you require for optimal bone formation. A balanced diet can dramatically lower the risk of bone loss and osteoporosis, says Kathleen Zelman, RD, WebMD's head of nutrition.
Critical Nutrients for Bones: Calcium is a mineral that contains calcium and vitamin D, an essential component of bone tissue. Vitamin D aids the body's absorption and use of calcium. These two nutrients work in tandem to form the foundation of strong bones.
The Institute of Medicine recommends 1,000 mg of calcium per day for most individuals and 1,200 mg/day for women after menopause and males over 70. Milk and other dairy products are good sources of natural calcium. Eating three servings of dairy products every day will get you there. Calcium-fortified orange juice, leafy green vegetables, and broccoli are other good sources of calcium. If you don't consume these items regularly, consult your doctor about calcium supplements. Researchers estimate that most Americans are deficient in vitamin D, an essential mineral. When your skin is exposed to sunlight, your body naturally produces it. For the elderly,
vitamin deficiency is particularly harmful. The reason for this is that our bodies become less effective at manufacturing vitamin D as we age. Adults require at least 600 IU of vitamin D per day for bone health, but some people may require up to 2000 IU to regularly raise blood levels of 25-OH vitamin D over 30ng/ml. Adults aged 70 and older need at least 800 IU of vitamin D each day to avoid falls and fractures.
A Diet of Whole Foods Filling your plate with whole meals is the best way to get all the required nutrients. Nuts, legumes, whole grains, and fruits and vegetables are naturally high in various nutrients needed for bone health. According to Tucker's findings, fruits and vegetables are equally vital for bone health as dairy products. Choosing nutrient-dense meals is especially essential as you become older, because most people's calorie requirements decrease as they age. Here are some general guidelines:
Stay away from overly processed meals. Some foods lose their intrinsic nutrients as a result of processing. Even when vitamins and minerals are brought back in, processed meals seldom contain the entire range of nutrients found in natural foods.
Choose whole foods.
When you have the option, choose meals high in whole grains, which are higher in nutrients associated with bone health. Examine the ingredient lists of bread, cereals, and other grainbased items. Whole grain should be the first component.
Choose from a choice of styles. It's easy to become trapped in a rut while cooking for yourself. Because you're stuck in a rut, you're missing out on the diversity that ensures a balanced diet—experiment with new grains, such as bulgur or quinoa. Choose veggies in various colours, from lush greens to scarlet sweet peppers. According to specialists, a colourful diet will help provide a balance of nutrients essential for healthy bone health.
When Should You Take Calcium or Vitamin D Supplements? Even the best diet may not deliver all of the nutrients your bones require. If you don't drink milk, for example, you may be deficient in calcium. Multivitamins or single nutrient supplements can help fill in the gaps. However, before beginning any supplement, consult with your doctor.