Bone has the most rigid structure in the tissues that constitute the body. Bones are strong and durable at young ages. However, their strength diminishes when we get older. Besides age, many environmental factors can also affect bone health adversely.
Bone health is particularly effected by diseases of the thyroid and parathyroid glands. In addition, factors such as kidney disorders, mindless medication use and obesity may also cause bone health impairment. However, bone health can be protected if you pay attention to some conditions. Let’s take a look at the precautions that will protect bone health:
1. Exercise Regularly
Regular resistance exercises are perhaps the most important way of protecting bone health. Activities such as running, walking, swimming done on a daily basis strengthen the bones and help them become durable. But running, walking or doing pilates alone can not be counted as a resistance exercise. It is necessary to work with weights appropriate for the age and body volume.
2. Prefer an Alkaline Diet
You can adopt an alkaline diet to protect bone health. Vegetables, fruits, spices and vinegar should be consumed in order to have a natural alkaline diet. Especially, animal based foods consumed in large amounts prevent calcium absorption as they have acidic structures. They even cause calcium to be excreted in urine to balance acidity. For this reason, plenty of vegetables and fruits should be consumed and bones should be strengthened with vitamin C and potassium.
3. Eat Vegetable Food Rich in Calcium
Milk and dairy products should be consumed in order to support bone development and to protect bone health. However, foods such as dark green leafy vegetables, cabbage, broccoli, legumes, tahini, figs and oranges can also be consumed because of containing plenty of calcium.
4. Take Vitamin D
Taking calcium alone doesn’t prevent bone loss. It is important to balance calcium rich food with vitamin D food. The body needs vitamin D for the absorption of calcium. Vitamin D activates calcium so that it can be absorbed by the intestines.
The most healthy and natural way of taking vitamin D is a nice sunbathe. Vitamin D is beneficial to bones by increasing calcium absorption. However, vitamin D levels in the blood should be measured before taking vitamin D supplements. If you can’t get enough vitamin D by sunbathing, you can use supplements after consulting your doctor.
5. Stay Away From Processed Food
Especially sugared and fizzy drinks cause mineral loss in the bone and are dangerous in terms of bone health. For this reason, non processed food such as vegetables, fruits, legumes, whole grains and dried nuts should be preferred.
Exercises to Strengthen Bones
Doing resistance exercises regularly has great importance in terms of bone health. Especially after age 35, these exercises should be carried out regularly to prevent bone loss. After this age, doing muscle strengthening exercises at least two days a week reduce the rate of bone loss and help to avoid the adverse effects of age.
Exercises To Do Before Age Thirty-Five
Skeletal system develops up to the childhood, first youth and mid 20s and strong bones are built during these periods. Young people between 5 and 18 years of age should exercise intensively for at least three days a week and strengthen their bones. The bones continue to develop until mid-20s. All the investments made to your bone health until these ages will benefit lifelong.
Regular physical activity, especially bone-friendly exercises during one’s youth, helps to keep bones strong and reduces the rate of future osteoporosis. Exercises such as walking, running and jumping strengthen the hip and spine. In addition, these exercises improve balance and muscle strength and reduce the risk of bone fractures.
Exercises To Do For The Elderly
Because of bone loss especially after age 35, regular physical activity prevents bone fractures that may occur in old ages. If osteoporosis is present bone fractures can occur easily. Therefore, for bone health, the muscles surrounding the bones must be strengthened to prevent fractures.
eniors generally avoid exercise for fear of falling and this increases the risk of balance loss and fractures. There are no inconveniences of exercising if you avoid running, jumping, excessive stretching and advanced yoga poses.
The safest exercises that can be done after age 35:
⦁ Brisk walking
⦁ Going down and up the stairs
⦁ Exercising with exercise bands
⦁ Weight trainings
⦁ Streching exercises
