How to keep an elder’s bones strong
Many people think Osteoporosis is a disease that only affects old women but in reality, it can affect the men too. The difference is that women typically begin to get the disease at the age of 50 while men usually begin to suffer from it after the age of 65. Osteoporosis increases the risk of fracturing a bone thus, it is important that those above a particular age take steps to protect their bones. Fracturing a bone when the person is of old age is dangerous as the fractures take longer to heal and can sometimes cause the person to become completely bedridden.
Bones are important as they keep the body upright. They’re always being broken down and rebuilt but by the age of 30, peak bone mass is achieved, the process slows down and more bone is lost than created. Keeping the bones strong can be done through both exercises and consuming the right kinds of food. These foods must be high in both calcium and vitamin D as calcium cannot be absorbed without vitamin D. Exercises that bear weight are also good for keeping bones strong but this might be a challenge for those over the age of 65.
Those who have factors like genetics and a huge storage of bone built up from their childhood on their side are lucky as natural bone depletion would not affect them too much. However, those who aren’t so lucky face the problem of their body not being able to generate new bone as quickly as the bone is lost. This gives osteoporosis the chance to set in, make the bones weak and potentially cause fractures.
Genetics play a part in certain races, like Asians, are more likely to develop the disease over others. While osteoporosis is most common in those over the age of 65, it’s not impossible for younger folk to get it either. That being said, no matter who has the disease, it is nearly impossible to reverse its effects. In fact, it’s undetectable so the best way to avoid the disease is through increasing your bone mass earlier on in life.
Increasing your bone mass can be done through methods like:
- Being aware of your family history
Your family history can indicate how likely you are to contract certain diseases. This history can also tell you a bit about your bone health; if you have a close relative who has osteoporosis, chances are that you’ll have it too.
- Consuming vitamin K
This vitamin doesn’t just clot your blood, it helps boost bone density through making proteins too.
- Increasing your calcium intake
This mineral is crucial in developing both healthy bones and teeth. It also helps with nerve signals, hormone secretion, managing blood pressure and the functioning of muscles. Sources of calcium include yogurt, cheese and milk.All that being said though, calcium is not a cure for bone loss.
- Getting enough vitamin D
In order to effectively absorb calcium, foods high in vitamin D must be consumed as well. The two work hand in hand for the body to use the ingested calcium. Vitamin D can be found in sources like orange juice, shrimp, eggs, tuna or vitamin D supplements.
- Making sure you eat potassium
While this is not directly linked to aiding bone health, it helps our muscles and nerves communicate as well as help our body cells get rid of waste products. Another plus point of this mineral is that it neutralizes the acids that remove calcium from our bodies.
Other ways of preventing osteoporosis
Increasing our bone mass is just one way of preventing osteoporosis, other methods include taking medication. In fact, this is the most effective way of doing so. The medicines that keep bones strong actually contain chemicals that slow down the cells that break down bones, thus increasing our bone thickness. These medicines also have a positive effect on the cells that build our bones, helping them do their job at a quicker pace and at a higher efficiency.
Places to find such medications include websites and sometimes without the need for a prescription. However, they must be used with a lot of care as each person will receive a dosage catered to their needs and adjusted according to their age, lifestyle, weight and other factors. To receive the best prescription, see a bone doctor.