People grow more susceptible to issues related to weakness of the bones as they get older. A combination of age-related changes in the body, having an active lifestyle, and a lack of proper nutrition can gradually decrease bone mass. The hormone estrogen in women which is responsible for maintaining bone density starts decreasing as time passes and is at an extremely low level when a woman reaches menopause.
Owing to the fact that women have smaller, thinner bones as compared to men, they are prone to osteoporosis and bone health issues. Depleting bone health with age is not just restricted to women but is also present in men who have sedentary lifestyles or are underweight. The prolonged absence of menstruation (amenorrhea) before menopause also increases the risk of osteoporosis.
Bone health is mostly neglected until it is too late eventually leading to countless visits to the doctor when you start experiencing pain. It is imperative that people take care of their bone health earlier in their life, as bone regeneration slows down with age. Below are some measures you can take to maintain bone health post the age of 30:
Most women are afraid of lifting weights for the fear that they may get bulky and lose their curves. However, this could not be farther from the truth. Lifting weights not only helps with maintaining fat loss and gaining strength but also helps to strengthen bones by increasing bone density. Strong bones can help minimize the risk of fracture due to osteoporosis. Being overweight or underweight also increases the risk of fractures due to weakened bones thus strength training can help lubricate the joints reducing the risk of fractures.
Protein helps to build the foundation of your bones and muscles. On average, an individual cannot ingest the right amount of protein on a daily basis. Dietary proteins may positively impact bone health by increasing muscle mass and increasing calcium absorption. Experts recommend that you eat 1 gram of protein per kilogram of body weight. A protein-rich diet helps in the regenerative process of bones as you get older. Try to include lean protein, such as eggs, lentils, white-meat poultry, dairy in your diet to meet your protein requirements.
Calcium and Vitamin D:
Calcium helps in building bones and Vitamin D helps absorbs calcium efficiently. Normal diets do not contain enough calcium to fulfill the daily calcium requirement in the body. It is difficult to get Vitamin D from foods alone. To fulfill the daily calcium and vitamin D requirements in the body, consider GNC Calcium Plus 600 mg with Magnesium and Vitamin D3 that can help you maintain bone health. It contains Calcium carbonate with Magnesium oxide & Vitamin D3 that enhance calcium absorption. The magnesium present in the supplement helps Vitamin D function better in the body.
Cut down on alcohol and smoking:
Smoking speeds up bone depletion and so does alcohol. Research suggests that tobacco use contributes to weak bones. Heavy drinking, particularly during adolescence and young adult years, can dramatically compromise bone quality and may increase the risk of osteoporosis. Restricting alcohol consumption to only one drink a day for women and less than 2 drinks for men can prevent loss of bone mass. More than one drink a day for women under 65 and two a day for men under 65 can slow down the process of regeneration of bones.
It is crucial to start early when it comes to bone health. Preventive measures will ensure that you remain at the peak of your health no matter your age. Introducing calcium supplements along with other measures ensure that your bones regenerate at a good pace allowing you to live an active life.