Age Gracefully: Tips to keep your bones strong and healthy

As we age, our bodies undergo various changes, and maintaining strong and healthy bones becomes crucial for overall well-being. Bone strength is essential in preventing fractures, osteoporosis, and other bone-related issues that may arise with advancing age. Fortunately, there are several proactive steps you can take to ensure your bones remain robust and resilient as you grow older. 

So how to strengthen your bones and promote a healthier lifestyle? Here are 5 essential tips: 

Balanced diet: A well-rounded diet is the foundation for healthy bones. Ensure your meals include a variety of nutrient-rich foods such as leafy greens, dairy or fortified plant-based alternatives, fish, nuts, seeds, and lean proteins. Calcium is vital for bone health, and vitamin D helps your body absorb it effectively, so don’t forget to get some sun exposure or consider vitamin D supplements if necessary. 

Dr Neeraj Katyal, Assistant Professor and HOD, Department of Physiotherapy mentions that aging is an inevitable process of human life, which could lead to deterioration of physiological functions, impacting various body elements one of which are bones. Thus, he suggests a few important solutions such as, “Maintaining a healthy diet which includes protein, calcium, magnesium, vitamin D and vitamin K is essential. Foods like milk, low fat dairy, leafy green vegetables, fish, grains, etc. are rich in calcium, protein and Vitamin D and bones require calcium and vitamin D for repairing and remodeling which strengthen the bone against aging.”   

Engage in weight-bearing exercise: Regular physical activity, particularly weight-bearing exercises like walking, jogging, dancing, and resistance training, helps stimulate bone growth and prevents bone loss. Aim for at least 150 minutes of moderate-intensity exercise per week, and include activities that challenge your bones and muscles. Dr Katyal  emphasises how exercising regularly helps in strengthening both bones and muscles. Moreover, “Old age people experience a decrease in balance with growing age, which could lead to fall and injury resulting in fractures. Hence, balance and coordination exercises should be performed to prevent fractures.” 

Moreover, you may also incorporate exercises that target major muscle groups, such as squats, lunges, and push-ups, into your routine.

Stay mindful of medications: Some medications can have a negative impact on bone health. Long-term use of certain corticosteroids, anticonvulsants, and proton pump inhibitors may lead to bone loss. If you are on any medication for an extended period, consult your healthcare provider to discuss potential side-effects and explore alternatives if necessary.

Get adequate sleep: Quality sleep plays a crucial role in bone health as it allows the body to repair and regenerate tissues, including bones. You must get between 7-9 hours of sleep each night to support optimal bone strength.

Regular bone density checks: As you age, regular bone density screenings can help detect any signs of bone loss or osteoporosis early on. If necessary, your healthcare provider can recommend appropriate interventions and treatments. Additionally, Dr Katyal says,” Consultation from a physical therapist is necessary for proper care and management. A physical therapist helps in treating age related issues as well as supervise correct exercise protocols in older people.”

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Therefore delay no further, as it’s never too late to invest in taking care of your bone health. Take the first step today!