Over 50? Not able to meet your fitness goals? Are simple activities like walking and running becoming overwhelming?
We might not think of bone health as critical until it becomes a problem. It may not be on the top of our “to-check” list but having a fragile bone is more vulnerable to cracks. Keeping our bones in form can go a long way in living life on our terms.
Our healthy bone is dense like a honeycomb structure with compartments or spaces. Studies show that girls reach 90% of their bone mass by 18 years, boys reach by 20 and the maximum density is reached by age 30. But with age, there is a decline in bone density, especially in women due to a decrease in estrogen levels. This makes the bones porous because the spaces become bigger.
This condition is Osteoporosis which means “porous bone”. Low bone mass or Osteopenia is the first signal that directs towards Osteoporosis. Findings on a report from the Centers for Disease Control and Prevention (CDC) show that it impacts 16 percent of women and 4 percent of men aged 50 and older. This reduced density leads to fragile bones that are more susceptible to risks of fractures.
At times, a broken bone could be the first sign of low bone density and of this silent disease – Osteoporosis. For men and women over age 50, with an increased risk for bone loss, it’s better to go a step forward to build and maintain strong bones.
While there are certain uncontrollable risk factors like family history, age, gender, menopause, etc.., we can take steps and work on the controllable factors to help reduce the risk. Some helpful tips on keeping our bones healthy.
Establish a baseline with bone density screening
Make conversations about bone health a family affair. Discuss with your doctor to assess the risk of osteoporosis. Check if you need a bone density screening to help set a path to future bone health.
Lead an Active Lifestyle
Engage your family in bone-building exercises like walking, hiking, jogging, and using stairs. Build muscle strength to improve your bone health by exercising different muscle groups with a variety of resistance.
Eat a well-balanced, healthy diet
Make sure that you are getting enough Vitamin D and Calcium in your food. Vitamin D is a fat-soluble nutrient that controls the absorption of calcium and phosphorus. It has an important role in bone health and assists with normal immune system function. A rich source of vitamin D is fatty fish like salmon and tuna. Small quantities can be found in egg yolks. Some fortified breakfast foods like milk, orange juice, yogurt, and cereals also provide essential vitamin D nutrients. It’s important to have a balanced diet consisting of grains, meat/beans, vegetables, and fruits.
Take supplements for bone health
If you need more to meet the required amount of Vitamins, your doctor can recommend Vitamin D supplements to maintain your bone health. Over-the-counter supplements available contain Vitamin D3, which is not usually vegetarian. Your doctor may prescribe Vitamin D2 supplements if it concerns you.
Make small changes to lifestyle behavior
Some little lifestyle behaviors can make a difference in your health. Restraint from smoking and drinking too much alcohol can make a positive influence on the quality of your bone health down the road.
Change is not easy. When you set goals keep them:
- Simple and small
Make it a priority
If you’re over 50 years old, make sure to ask your healthcare provider about getting a bone density test also called a DEXA scan. This is a simple test that will help diagnose the state of your bones with aging and estimate the density and chance of breaking one.
We spend a lot of time and money on their financial plans, financial stability, financial future, retirement, assets, will, and even death benefits.
It’s about time you invest in your health to make a positive difference in your life.
Order your bone density test today. Get your Vitamin D levels also checked along with it using our affordable pricing at www.goemed.com.
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