Tips To Maintain Stronger Bones in Old Age

Bones and muscles should be taken care of earlier rather than later according to the proverb. During our lifetimes, our bones weaken and their endurance power declines. 

The article discusses the causes of bone loss, as well as the ways to keep them healthy.

How does aging affect our bones?

Bone density reaches its maximum during the adolescent stage, when the girls and boys reach their maximum bone density. In order to slow down the rate of bone loss once you pass that phase, it becomes crucial to maintain the highest level of bone density. Osteoporosis is more likely to develop as people age because of a decrease in their bone density.

Would you like to know how you can maintain strong bones no matter how old you get? In your old age, you should pay attention to these tips that will surely help keep your bones in good condition.

Make your everyday diet calcium-rich

Your bones can only be nourished by calcium, so make sure to consume enough of it at mealtimes. In this case, you are more likely to rely on dairy sources since they have the most calcium content. Lactoferrin (in the form of cheese), yogurt, and kefir are calcium-rich food options. People who are lactose intolerant may find healthy options such as green vegetables, beans, rice beverages, orange juice, nuts, and salmon.

Maintaining an active lifestyle in your 50s

It is common knowledge among those who are positive-minded that "age is just a number". In this case, this is especially true. Since we age in our minds, no one can ever put you down as long as you have convinced your mind and heart that you are fit and capable of performing your tasks. Keeping fit and active through low-impact exercises like jogging, cycling, tennis, and golf is great. Furthermore, you may wish to try yoga, since it enhances balance and protects you from falling.

Limit caffeine intake

Doctors recommend that older people limit their coffee intake as caffeine hurts calcium in the body. It is recommended that adults consume between 2-and 3 cups of coffee per day or about 400mg of caffeine per day. In the elderly, however, this should be decreased further to 1-2 cups (no more than 300mg of caffeine per day).

Drinking alcohol should be restricted

When you're older, you should completely avoid drinking alcohol. Whenever possible, limit drinking to a maximum of 2-3 drinks per week. Since alcohol leads to bone loss, one should try to avoid drinking it as much as possible.

Joint Supplements

Consuming bone supplements containing Glucosamine, Chondroitin, and Methylsulfonylmethane is the last resort to maintain overall structural health in older people. You can stay active even when you have hit your 50s and 60s with these foods because they provide essential nutrients to your bones, joints, ligaments, and cartilage.