Advice on Maintaining Bone Health as You Get Older Our bones serve as the structural cornerstone of our bodies, offering us protection, movement, and support. But as we approach old age, our bones gradually deteriorate and become more vulnerable to fractures, osteoporosis, and other bone-related diseases. The good news is that we may maintain strong, healthy bones as we age by implementing a few easy yet powerful measures. Let's discuss these tactics: Eat a diet high in calcium and vitamin D Our bodies store calcium in the skeleton, which is an essential mineral for healthy bodily functions. This mineral is particularly significant since it forms the basis of our bones. We need to consume calcium-rich foods in order for our bodies to function properly and for our bones to remain healthy. Vitamin D facilitates the body's efficient absorption and utilization of calcium from diet. Insufficient calcium intake leads to the loss of calcium from our bones, which weakens and increases the risk of fractures over time. Osteoporosis is a condition where bones become porous and breakable due to the loss of calcium and other minerals from the bone. Eating a diet high in calcium and vitamin D is essential for keeping your bones strong and healthy, especially as you age. Here are some foods high in calcium and vitamin D that you should include in your diet to maintain strong and healthy bones. - Dairy items such as cheese, yogurt, and milk - Leafy greens such as bok choy, broccoli, and kale - Foods fortified with nutrients, such as plant-based milk substitutes, cereals, and orange juice - Tofu - Fatty fish - Yolk of an egg - Mushrooms - Cod liver oil See your primary care physician before taking calcium or vitamin D supplements if your diet is deficient in these nutrients. Vitamin D is also abundant in the sun. So, try to get outside for 10 to 15 minutes many times a week, but remember to apply sunscreen. Perform Weight-Bearing Activities Frequent physical activity, especially weight-bearing exercises, can be very important for preserving bone strength. Exercises like weightlifting, walking, dancing, and jogging promote bone formation and guard against bone loss. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week—such as brisk walking or swimming—or 75 minutes of strenuous exercise—like running—to maintain healthy bone health. Strength training activities can also play a significant role in preserving the health of your musculoskeletal system. Give Up Alcohol Use and Smoking Regular cigarette smoking lowers bone density, and drinking alcohol interferes with the body's ability to absorb calcium, which lowers the production of new bone. Thus, if you smoke, try to stop, and if you drink alcohol frequently, strive to keep your intake to a modest level. Get Frequent Scans for Bone Density Dual-energy X-ray absorptiometry, or DEXA, is one type of bone density test that can be used to evaluate bone health and identify the early indicators of osteoporosis or low bone density. Based on your medical history and risk factors, your orthopaedic can advise you on how frequently to get DEXA bone scans. Early detection of bone disorders, such osteoporosis, allows your doctor to take preventive action before the condition worsens. A balanced diet, frequent exercise, and good lifestyle choices are all necessary to maintain strong and healthy bones as you age. You can lower your risk of bone-related issues and encourage strong bones by heeding the advice above. Dr. A K Sharma – the best orthopaedic doctor in Noida gives patients all the knowledge and direction you require to maintain the health of your bones and live healthier lives. Contact us by phone at 8860610089 or visit our clinic at SK 237 Sector 116, Noida.