Maintaining strong bones and healthy joints is essential to living an active and fulfilling life. As we age, our bones naturally lose density and our joints can become stiff or vulnerable to injury. When bones begin to deteriorate, it can lead to osteoporosis, a condition in which bones become too brittle and more likely to break.
When we are young, bone formation is more efficient, but as we age, bone breakdown becomes more pronounced. Many people want to be at their best, which is why it is important to increase bone density and maintain joint health as you age.
However, with the right habits, we can build and maintain bone strength and joint flexibility in our later years.
6 Ways to Strengthen Bones and Joints?
Includes 6 common ways as follows:
1. Incorporate Weight-Bearing Exercises
One of the most important things to do to build strong bones and maintain healthy joints is to engage in weight-bearing exercises such as walking, jogging, swimming, tennis, baseball, golf, jumping rope, squatting, lunges, etc.
Weight-bearing exercises are effective because bones contain sensors that respond to stress by building more bone tissue and strengthening themselves.
By age 30, a person typically reaches their peak bone mass, so it is important to engage in these bone-density-building exercises before then. After that, it is equally important to continue exercising to maintain what you have built.
If you are just starting to build bone mass, you do not need specialized equipment, just your body weight. And don’t underestimate the powerful impact that walking can have on your body.
2. Maintain a healthy diet
What you eat plays an important role in bone health, and seniors should eat calcium-rich foods, such as dairy products, green leafy vegetables, tofu, almonds, broccoli, tofu, and canned salmon with bones.
In addition, consuming Vitamin D is important to help absorb calcium into the body. While the best way to get vitamin D into the body is through direct absorption from a few minutes of sunlight, there are also many foods that contain vitamin D, including fortified cereals, orange juice, milk, mushrooms, eggs, and oily fish such as salmon and tuna.
3. Take Supplements When Necessary
While a healthy diet rich in calcium and vitamin D supports bone health, some individuals may need to supplement their calcium and vitamin D intake, especially if they are at increased risk for bone problems due to factors such as age, gender, or race. Additionally, inadequate dietary intake and limited exposure to sunlight may be other reasons why a person may need to take supplements.
As people age, especially postmenopausal women, the risk of bone loss increases, requiring higher levels of calcium and vitamin D to maintain bone health. Certain medical conditions and medications can also interfere with absorption, further increasing the need for supplementation. Be sure to talk to your doctor before starting any new supplements or medications.
4. Avoid Smoking and Alcohol
Smoking and drinking alcohol can weaken bones by reducing bone density and increasing the risk of fractures. Avoiding tobacco products, including e-cigarettes that contain nicotine, is essential to maintaining strong bones.
Similarly, drinking alcohol is detrimental to bone health. Avoiding alcohol not only protects bones but also supports overall health.
5. Practice fall prevention
As we age, the risk of falling and breaking bones increases. Older adults should take precautions to avoid falls, such as wearing proper footwear, making sure the home is free of tripping hazards like loose rugs, and even using mobility aids like canes when necessary.
A single fall can result in a serious injury, such as a broken hip. As people age, bones become more brittle and joints become more vulnerable, making it more difficult to recover from a fall. By practicing fall prevention, people can reduce their risk of injury and protect the long-term health of their bones and joints. And if they do fall, they should have a way to call for help.
6. See your doctor regularly
Regular health checkups are important for bone and joint health. A bone density scan, or DEXA scan, can detect early signs of osteoporosis, and your doctor can assess your bone health and recommend medications or lifestyle changes if needed. Being proactive about your health with regular checkups is important to catch problems before they become serious.
