Older people often worry about their bones getting weaker and weaker. Fortunately, there is a way to get and maintain healthy bones, and prevent osteoporosis.
Unfortunately, very few people know how to take care of their bones and joints. But here are tips to help! First of all, it is about eating a balanced diet, and getting enough physical activity.
Healthy bones: interesting facts
Is running good or bad?
Over-training may be really bad for bones and joints, and it is a common problem for professional athletes. On the other side, according to studies, running promotes high bone density, and better bone health.
Of course, running can lead to injuries. Therefore it is important to follow these simple rules:
- always start your workouts with a warm-up and finish it with a cool-down and stretching
- pick the right running shoes
- choose the right surfaces
- start the intensity slow and build it gradually
- get a recovery day
- never ignore pain or injury.
Do you need a magic tablet?
In fact, there is no evidence that special supplements are effective.
Are women’s bones more fragile?
Estrogen is responsible for the density of bones, in particular. So, yes, they are.
Will milk and sports help?
Bone health depends on calcium, and the main sources of calcium are milk and dairy products, but also green vegetables, some fruits, nuts, and canned fish.
More tips on healthy bones
- Common recommendation for adults is 1,000 milligrams of calcium a day. It is true for all adults ages 19 to 50, and for men ages 51 to 70. Women after age 50 and men after age 70 need 1,200 mg of calcium daily.
- Your body and your bones also need vitamin D.
- To build stronger bones, and to slow bone loss you need physical activity. Walking, jogging, climbing stairs, and playing tennis are the best.
- It is important to quit smoking and drink less alcohol, if you want to have healthy bones. Avoid drinking more than two alcoholic drinks a day.
- Drink more water, especially while training.
Bone health: the best foods
- Milk. Three glasses of fat-free milk provides you with 30% of your daily dose of calcium. Better choose one fortified with vitamin D.
- Yogurt. Because of calcium and vitamin D.
- Cheese. It contains a lot of calcium, too. But do not eat too much of it.
- Eggs. Just keep in mind that vitamin D your bones need is in the yolk.
- Fortified cereals. Also, because of vitamin D.
- Spinach. It contains a lot of calcium. For example, one cup of cooked spinach provides almost 25% of your daily needs. In addition, you get fiber, iron, and vitamin A.
- Orange juice. Choose fresh, vitamin D and calcium fortified ones. Anyway, orange juice may help with calcium absorption.
- Canned sardines. They have high levels of both vitamin D and calcium.
- Salmon. In addition to omega-3 fatty acids, it is full with vitamin D.
- Tuna. This fish is a good source of vitamin D, too.