Fitness Together Blog

There is no reason to accept weaker bones as part of aging. While old age may lead to loss of bone density, if you are aware of how to care for your bones can help you keep them healthy even as you age.

Our body is constantly replacing old bone with new  much like any other tissue. However, as we get older, the body loses more bone tissue than it is able to replace which leads to weaker bones that are more prone to fractures. It is more common in women to lose bone density, however both men and women need to be equally aware of how to take care of aging bones to enjoy a healthier life.

Another reason why aging is often associated with weaker bones is the fact that our body’s ability to absorb calcium from our diet decreases as we age. The body responds by producing a hormone that makes our bones release calcium into the blood stream, leaving them thinner and weaker. In addition to aging, other factors that contribute to bone loss are:

• Excessive Smoking
• Low Calcium Intake
• Vitamin D Deficiency
• Excessive Alcohol Consumption
• Early Onset of Menopause
• Family History
• Physical Inactivity
• Prolonged Usage of Certain Medication

Caring for Bones Now & Forever

Needless to say, we need to start taking care of our bones early on in our adult lives if we want to live our senior years without having to worry about weak bones.

Eat Calcium-Rich Food: The earlier we start eating foods rich in calcium, the better it is for the health of our bones. Consuming three cups of milk everyday is recommended for adults. Besides, foods such as cheese, yogurt, salmon, tofu, sardines, beans, peas, broccoli, and green leafy vegetables like spinach are an excellent source of calcium.

Get Plenty of Vitamin D: Vitamin D helps out bodies in absorbing calcium properly. So, get at least 15-20 minutes of sunlight everyday besides eating foods rich in Vitamin D such as fortified milk & cereals, eggs, cod liver oil, salmon, tuna, mackerel, and cheese.

Stay Fit & Exercise: Among the many other benefits of exercise is that it keeps the bones healthy. Weight bearing exercises like walking, jogging, aerobics, cycling help add bone density and reduce bone loss.

Limit Smoking & Drinking: Excessive use of alcohol can hinder the balance of calcium in the body, which is vital to bone health. Smoking, on the other hand, has long been associated with weaker bone density as it can affect the absorption of calcium and Vitamin D. So, it’s best to quit smoking altogether and limit the consumption of alcohol.

Take Bone Supplements: As there are only a few dietary sources of Vitamin D, our bodies may need to be supplied with the additional Vitamin D it requires through bone supplements. Bone supplements are also a good source of calcium, so consult your physician to see if you need additional calcium.

Clearly, it is never too early to start taking care of your bones.  If you have any questions about whether your workouts at Fitness Together are benefiting your bones, be sure to talk to your trainer!

This entry was posted on Wednesday, June 16th, 2010 at 9:35 am and is filed under Fitness Together. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.