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    Want healthy bones and joints in old age? Adopt THESE key lifestyle changes

    As we grow old our bones begin reducing in mass and that leads to degeneration of bones and increases the chances of fracture

    New Delhi: As you turn 50, the body starts undergoing several changes that lead to a lot of wear and tear and damage internally. However, doctors believe that all age-old conditions can be avoided if you take proper care of yourself, bringing in some lifestyle changes.

    As we grow old our bones begin reducing in mass and that leads to degeneration of bones and increases the chances of fracture. Doctors believe that most people achieve their peak bone mass by 30 years of age and post that they begin losing it, leading to conditions like osteoporosis and other kinds of arthritis that have no treatment.

    What affects bone health in old age?

    Doctors believe certain factors affect bones and joints in old age, which include

    • Calcium: A low calcium diet, especially in women can lead to early degeneration of bones and an early risk of fractures.
    • Lack of physical activity: A physically inactive or sedentary lifestyle leads to a higher risk of osteoporosis.
    • Smoking and alcohol: Continuous intake of tobacco and excessive alcohol can reduce bone mineral density.
    • Eating disorders: Restricting nutritious food and following fad diets can be detrimental to bone health.

    How to get healthy bones and joints in old age?

    For a strong structure, it is important to adopt a few lifestyle changes in the early years, to reap the benefits of strong and healthy bones and joints later.

    • Nutrition: It is important to consume a balanced diet filled with fruits, vegetables, cereals, and pulses that can strengthen bones and provide the required nutrition. Minerals like calcium, manganese, potassium, etc. are good for bone health. According to doctors, the recommended dietary allowance for adults aged between 19-50 years old is 1000 mg of calcium a day, which can be sourced through milk and milk products, green vegetables, and fresh citrus fruits.
    • Exercise: It is very important to keep fit and healthy through exercise and working out. For adults, it is recommended to work out for at least 30 minutes a day to keep the bones and muscles strong. Exercise also maintains weight which is essential for keeping bones stronger as obese people are more prone to osteoporosis and arthritis.
    • Quit tobacco and caffeine: It is imperative to quit tobacco and caffeine products that are harmful and reduce bone mineral density to a considerable level.
    • Get regular tests done: Doctors recommend every person above the age of 45, especially women get a Bone Mineral Density test done. Women who reach the menopause stage should get themselves checked yearly as they are more prone to bone deterioration.

    Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.



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