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How to keep your bones strong in Old Age?

How to keep your bones strong in Old Age?

Aging is natural and there no force that can stop it from happening, but when it comes to keeping up with our health and staying fit even in old age that is definitely possible. All it requires is the grit and commitment, the rest usually falls in place.

When it comes to keeping our bones stronger, the first thing that we should know is-Half of the muscle, joint, and bone-related changes occur due to disuse. Yes! They happen because we stop using our body parts as much as we used to when we were young.

Once we have surrendered to an inactive lifestyle that is, a life without physical activity, flexing of muscles and sitting at one place for a long time then our bones start getting thinner and soon conditions as Osteoporosis and Arthritis develop.

There are two major things that you should keep in mind and try to follow:

Calcium and Vitamin D is the Key

  • A major part of our bone tissue is made up of Calcium in one or the other form. As we grow old this Calcium starts depleting and we suffer from Bone Loss. So to tackle this all we have to do is take an adequate amount of Calcium.
  • According to the International Institute of Medicine, an average adult should take 1,000 mg of calcium a day and 1,200 mg/day for women after menopause and men after 70 is the recommended limit.
  • Another essential element that is as popular as rarely it is found in food items- Vitamin D. Yes, contrary to the popular belief Vitamin D is not found in its true form in a lot of food items and can only be taken from natural Sunlight and foods like Milk, Egg Yolk and some species of fishes like Tuna etc.
  • It is quite possible that your orthopedic doctor will prescribe you a Vitamin D supplement.
  • One major reason that makes Vitamin D essential is that it enables our body to absorb and assimilate Calcium, as we grow old our body becomes inefficient in doing so, making Vitamin D even more important.
  • Modern variants of Yogurt are fortified with Vitamin D, apart from these Tuna, Sardines and fortified Orange juice should be included in your diet.
  • An average adult needs 600IU of Vitamin D per day to maintain adequate bone health, whereas adults of 70 years and above may need Vitamin D ranging from 800IU to even 2000IU per day to maintain healthy bone density.

Physical Exercise works like a Miracle

  • Here is the catch: “When our body goes through any sort of physical exercise the muscles and bones have to work against the gravity, this stimulates them to produce new units.”
  • People grow old, they tend to sit idle; almost stop doing any sort of physical exercise, and there a comes a point when their body parts, especially joints become stiff and make it terribly hard for them to move. Eventually, this disuse of bones results in their shedding. Diseases like Osteoporosis, Arthritis, and mishaps such as Fractures and Bone dislocation are the result of a lack of physical exercise. Physical Exercise in old age becomes a necessity.
  • Tai Chi, Yoga, Jogging, Brisk Walking, Slow Running, Flexing and Aerobics are some of the best exercises that you can do easily.
  • You can enroll yourself in an old-age fitness group and have a great company to stay fit.

 



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