Retiring doesn’t mean slowing down. Far from it, years after retirement is when you fill your life with energy, increase your movement and plan more adventures.
To achieve all this, you require stronger bones. If you have them, you’re all set to live on your own terms. Just like a pillar supports a house through the years, your bones support you at every step of life. And the best part? No matter how many candles you blow out on your birthday, you can keep your bones strong and resilient.
The key is to know what bone density is, how it alters with age and most importantly how you can maintain & improve it. Let’s explore all this information in the guide below.
WHAT IS BONE DENSITY
The solidity of bones is referred to as bone density. This measurement indicates the quantity of minerals and calcium contained within the bone tissue of the human body. In simpler terms, it can be understood as the firmness of your bones.
Denser bones provide better support to your body.
HOW DOES BONE DENSITY CHANGE WITH AGE
The human body keeps renewing bone tissues. However, with each passing year, this ability slows down. Studies show that bone mass reaches its peak at 30, after that bones build slower and break down faster. They may even start forming tiny holes. Thus, becoming porous and less dense.
The good news is you have the power to keep your bones resilient. With a few simple steps, you can slow down these changes and even reverse them completely.
STEPS TO MAINTAIN & IMPROVE BONE DENSITY
As mentioned earlier, your bones have the magical ability to renew themselves. You just need to strengthen their renewal ability with the help of a few healthy habits.
Here are the tips/habits that can help you maintain your bone density for the decades to come:
- Eat bone-healthy food: Remember how your parents made you drink a glass of milk daily so that your bones could grow stronger? Well, turns out calcium-rich food and drinks can still strengthen your bones. Include dairy products (like cheese, milk, and yoghurt), almonds, leafy green vegetables, and sesame seeds in your daily diet. Also, eat magnesium, potassium and protein-rich foods like nuts, avocados, bananas, lean meats, fish, eggs and lentils. All of which help support your bone structure.
- Get your daily dose of sunshine: Make it a habit to regularly consume a sufficient amount of Vitamin D, which you can easily get by staying in sunlight for 15-20 minutes. Vitamin D helps your body absorb calcium better. Calcium, in turn, makes your bones stronger.
- Stay active: It is a common misconception that exercising is risky for people with weak bones. On the contrary, the right exercises (like strength training and walking) strengthen your bones. Simple activities, such as climbing stairs and walking, keep bones strong. While lifting weights, maintain your bone mass. Alongside these exercises, you can even practice Tai Chi or Yoga to improve your overall balance and coordination.
- Avoid bone-weakening substances: Just as the right foods enhance bone density, unhealthy choices can affect them adversely. Lower your caffeine and salt intake. If taken in access, these things can reduce your bones’ ability to absorb calcium. Similarly, alcohol and smoking may accelerate bone loss, so avoid them as much as possible.
- Monitor your bone health: While making optimal lifestyle changes is good, monitoring the density of your bones is equally important. The DEXA scan (Bone Density Test) helps you track bone strength. Based on this scan, your doctor can make the necessary changes in your diet and recommend any supplements if needed.
- Keep a positive outlook on life: Dance to your heart’s desires, play with your grandchildren or travel far! Do whatever keeps you active and your bones engaged positively. All these lifestyle choices help strengthen your bones. So invariably, they also support you in living a more fulfilling and independent life.
FINAL WORDS
Small steps now give big benefits later. Follow all these steps to enhance your quality of life and retain the freedom to move and travel without limitations.
Age gracefully and live confidently!
FAQs
- Is it possible to rebuild your bone density after the age of 60?
Yes, absolutely! Even though the bone regeneration capacity of the human body slows down after 30, you can enhance your bone density by practising weight-bearing exercises and eating calcium-rich food. Make smaller changes in life, like substituting lifts for stairs and walking more. And see the big difference they make in your bone health.
- Are osteoporosis and natural bone ageing the same?
No. Bone loss to a certain limit is normal. However, in osteoporosis, a person’s bones become too brittle and weak. Thus, increasing the risk of fractures manifold. Yet it can be prevented and managed with the help of medical guidance.
- How do I know if my bones are healthy?
There are no symptoms of bone loss. The only effective way to assess bone health is through a bone density test—DEXA scan. Regular doctor checkups too can help you see if there are any changes in your bone health.
- How much calcium should I include in my daily meal?
Adults over 50 years of age are advised to maintain a calcium intake of 1000-1200 mg per day. While supplements can help you meet this requirement, it is best to consume calcium through natural sources like milk, cheese, nuts, leafy green vegetables, and yoghurt.
