{"id":1040,"date":"2024-09-24T07:19:03","date_gmt":"2024-09-24T07:19:03","guid":{"rendered":"https:\/\/albia.in\/blog\/?p=1040"},"modified":"2024-11-05T12:45:43","modified_gmt":"2024-11-05T12:45:43","slug":"keep-bones-strong-age","status":"publish","type":"post","link":"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/","title":{"rendered":"How to Keep Your Bones Strong as You Age"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-light-blue\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Eat_the_Right_Foods\" title=\"Eat the Right Foods\">Eat the Right Foods<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Muscle_Up\" title=\"Muscle Up\">Muscle Up<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Consume_more_calcium\" title=\"Consume more calcium\">Consume more calcium<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Focus_on_Balance\" title=\"Focus on Balance\">Focus on Balance<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Boost_your_Vitamin_D_intake\" title=\"Boost your Vitamin D intake\">Boost your Vitamin D intake<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Use_supplements_wisely\" title=\"Use supplements wisely \n\">Use supplements wisely \n<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Avoid_alcohol_caffeine_and_tobacco\" title=\"Avoid alcohol, caffeine and tobacco\">Avoid alcohol, caffeine and tobacco<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/#Do_exercise\" title=\"Do exercise\">Do exercise<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We do not think about our bones, until one breaks. But we must take care of our bones, just like we care for our health. Bone plays many roles in our body, such as providing our body with a structure, protecting our organs, anchoring muscles and storing calcium. And we indeed start losing bones as we age. Bone loss can cause Osteoporosis, where bones become thin to a level that they break. Fractures due to Osteoporosis often lead to disabilities. According to a study, among all adults and both age groups of 50-64 years and 65 years above, low bone mass prevalence was higher among women, as compared to men.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good thing about Osteoporosis is that it is not a natural part of ageing and thus there are numerous things that you can do to keep your bones strong and healthy. In this blog, you will explore how to keep your bones strong.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Eat_the_Right_Foods\"><\/span><b>Eat the Right Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the first steps on how to keep your bones strong is to pay attention to your diet. A diet that is low in calcium can result in lessened bone density, early bone loss and an increased risk of fracture. That is why it is very important to include the right food in your diet. You need to add calcium, vitamin D and protein to your diet for healthy muscles and bones. In addition to it, fill all your plate with whole foods like nuts, beans, whole grains and fruits and vegetables, as they all are naturally rich in a wide variety of nutrients important for healthy bones.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Muscle_Up\"><\/span><b>Muscle Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscles is not just for young people. Exercises that improve strengths are important for people of all ages. You can have strength training exercises like lifting weights and using resistance bands. Strengthening muscles supports your bones and reduces the risk of falling.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Consume_more_calcium\"><\/span><b>Consume more calcium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calcium is an important building block of bone tissues. In a study, it has been said that adults need 1,000 mg of calcium a day and women after menopause and men after the age of 70 need 1,200 mg of calcium a day. You must include milk and other dairy products in your diet as they are rich in calcium. Other foods that include calcium are orange juice, leafy green vegetables and broccoli.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Focus_on_Balance\"><\/span><b>Focus on Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Focusing on balance is a good idea to improve flexibility and balance of the body as this reduces the risk of falling. For balancing you can prefer activities such as yoga. It can also help you get rid of stiffness and unsteadiness connected with your painful joints.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Boost_your_Vitamin_D_intake\"><\/span><b>Boost your Vitamin D intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your body needs Vitamin D to absorb calcium. Your body makes Vitamin D from the sunlight throughout the summer, but for winters you are advised to take the supplements for Vitamin D daily. Other good sources of Vitamin D include oily fish, mushrooms, eggs and fortified foods such as milk and cereals. It is best to have 600 international units (IU) of Vitamin D per day.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Use_supplements_wisely\"><\/span><b>Use supplements wisely<br \/>\n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b><span style=\"font-weight: 400;\">If you are not getting enough calcium from your diet, the doctors will advise you to take supplements like calcium carbonate or calcium citrate to boost calcium in your body. And unlike calcium, Vitamin D cannot be attained fully through food, thus you must take Vitamin D supplements with or without food, once a day.<\/span><br \/>\n<\/b><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Avoid_alcohol_caffeine_and_tobacco\"><\/span><strong>Avoid alcohol, caffeine and tobacco<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Alcohol, caffeine and tobacco are harmful to your health in many ways including the high risk of Osteoporosis. So, it is very important to cut down your levels of alcohol, caffeine and tobacco consumption. You can swap out the caffeinated drinks with decaffeinated. If you consume alcohol every day limit it to one drink per day for a woman and two drinks per day for a male.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Do_exercise\"><\/span><b>Do exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercising is very important for maintaining bone density. Like your muscles, bones also get stronger as you exercise. Physically inactive people have higher chances of Osteoporosis than people who are more active physically. So, it is good to do some exercise every day. The most effective exercises for strengthening bones are those that include weights. But if you are at a high risk of osteoporosis, then you should avoid high-impact exercises and instead should do low-impact exercises.\u00a0<\/span><span style=\"font-weight: 400;\">Maintaining strong bones as you age is not a difficult task. You just need to focus on a balanced diet, regular exercise, and smart lifestyle choices, and all these will help you keep your bones healthy and stronger. When it comes to bone health, making small changes in your lifestyle can have bigger impacts.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Table of Contents Eat the Right FoodsMuscle UpConsume more calciumFocus on BalanceBoost your Vitamin D intakeUse supplements wisely Avoid alcohol, caffeine and tobaccoDo exercise We do not think about our bones, until one breaks. But we must take care of our bones, just like we care for our health. Bone plays many roles in our [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1041,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Keep Your Bones Healthy as You Age | Albia<\/title>\n<meta name=\"description\" content=\"Discover essential tips on how to keep your bones healthy as you age. Learn about diet, exercise, and lifestyle changes to support strong bones and reduce the risk of fractures and osteoporosis. Read More!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.albia.in\/blog\/keep-bones-strong-age\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Keep Your Bones Healthy as You Age | Albia\" \/>\n<meta property=\"og:description\" content=\"Discover essential tips on how to keep your bones healthy as you age. Learn about diet, exercise, and lifestyle changes to support strong bones and reduce the risk of fractures and osteoporosis. 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