Taking Steps to Build Stronger Bones
As you grow older your bones become weak and thus most elderly people suffer from osteoporosis. After a period the bones becomes brittle and fragile and they then become more susceptible to fractures. Still there is nothing to get disheartened as following few steps you can keep your bones strong even when you age.
In order to keep your bones healthy and string you have to lead a healthier life style. Here are few tips for that.
Include plenty of calcium in your diet
The key nutrient for healthy and strong bones is calcium and thus you need to include that in your diet. The main sources of calcium are dairy products like cheese, milk and yoghurt. Apart from that you will also get calcium from leafy greens or broccoli. Including calcium fortified foods in your diet can also be helpful.
Eat dark leafy greens
Dark leafy greens are not only good source of calcium but they also provide potassium and Vitamin K. Vitamin K is the key nutrient that regulates the bone formation and calcium. Having kale, Brussels or broccoli in your regular diet will make a difference in your bones. Why not get a 2019 medicare supplement plan to stay healthy.
Spend some time outside
Do you love sunshine? Then go out and enjoy sunshine. It is not only good for your mood but is a natural source of Vitamin D. your body requires Vitamin D for absorbing the calcium. There are supplement and you can take them anytime but the time you spend outside is good for your bones as well for your mind.
By exercising regularly you can strengthen your ones as well as reduce bone loss. By exercising you also increase the balance of your body that is turn prevents you from falling that is very common when you grow old. Depending upon your health and age you can try some weight bearing exercises like jogging, walking, and weight lifting or even dancing. You can even join gyms that have special classes designed for the seniors.
Talk to your physician
After all this if you still feel that you are not getting enough vitamins and other nutrients to keep your bones healthy then discuss the whole thing with your physician. They may check your diet and suggests changes that will help you get necessary nutrients for keeping the bones healthy. Even before starting your exercises it is good to talk with them as they may suggest if those exercises are good enough for your health.