If you’re over the age of 50, then bone health is a real concern for you. This is because as we age our bones can become weaker, especially if you are a woman—a drop in estrogen can increase your risk of osteoporosis.
It’s estimated that one in two women over the age of 50 will experience a broken bone as a result of osteoporosis. Experiencing a broken bone in later life can lead to disability, which negatively impacts a person’s quality of life. Furthermore, becoming bedridden as a result of a broken bone may increase the risk of other complications, including illness and disease.
It’s important that you work on maintaining strong bones to reduce your risk of osteoporosis, fractures, and other complications.
Below you will find expert advice on how you can achieve stronger bones at any age, and many of these tips can easily be integrated into your daily life.
Tips to maintain strong bones
- Add milk to your coffee so you can increase your calcium intake
- Limit your alcohol intake; alcohol disrupts your body’s ability to absorb calcium
- Partake in weight-bearing exercises several times a week
- Avoid carbonated and heavily caffeinated beverages, which have been linked to decreased bone density
- Try to get as much sunlight as possible as the sun’s rays provide you with vitamin D, which aids calcium
absorption. Just make sure you are doing so safely and wearing sunscreen
- Eat foods high in vitamin D such as salmon, tilapia, trout, eggs, or fortified cereals
If you are over 50, you should speak to your doctor about your bone health and see where you currently stand. Although calcium is key for strong bones, it’s not advised that you begin taking supplements because numerous studies have linked calcium supplements to heart problems. By having your bones tested and speaking with your doctor, you can work together to develop an appropriate course of action to keep your bones strong.
Related: Eat these foods for strong bones