Introduction
As we age, our bones become more fragile and prone to fractures and breaks. This is especially true for those over the age of 60, when bone density begins to decrease. It is important to take steps to maintain or even increase bone density to protect against bone-related injuries and illnesses. In this article, we will explore some strategies that can help you improve your bone density after 60.
Participate in Weight-Bearing Exercise
Weight-bearing exercises are activities that involve putting stress on your bones and muscles. These types of exercises are important for building and maintaining strong bones. Examples of effective weight-bearing exercises include walking, jogging, dancing, stair climbing, and strength training. All of these activities can help strengthen your bones and increase your bone density.
Consume Adequate Calcium and Vitamin D
Calcium and vitamin D are essential nutrients for bone health. Calcium helps promote bone formation and growth, while vitamin D helps the body absorb calcium. To ensure adequate intake of these nutrients, it is important to include sources of calcium and vitamin D in your diet. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods such as orange juice and soy milk. Vitamin D can be found in fatty fish, eggs, and fortified foods. Vitamin D can also be obtained through exposure to sunlight.
Limit Alcohol Intake
Alcohol consumption should be limited when trying to increase bone density. Excessive alcohol consumption has been linked to decreased bone density and increased risk of fractures. The National Institutes of Health recommends limiting alcohol intake to no more than two drinks per day for men and one drink per day for women.
Incorporate Strength Training into Your Workout Routine
Strength training is another important component of bone health. Strength training involves using weights or machines to build muscle and bone strength. Examples of strength training exercises include squats, lunges, and push-ups. Incorporating strength training into your workout routine can help improve your bone density and reduce your risk of bone-related injuries.
Avoid Smoking
Smoking has been linked to decreased bone density and an increased risk of fractures. Therefore, it is important to avoid smoking if you are looking to increase your bone density. Quitting smoking can have a positive impact on your overall health, including your bone health.
Follow a Balanced Diet
It is important to follow a balanced diet to ensure optimal bone health. Eating a variety of healthy foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, can help maintain bone density. Additionally, avoiding processed foods and added sugars can help improve your overall health, as well as your bone health.
Conclusion
Increasing your bone density after 60 is important for protecting against bone-related injuries and illnesses. Participating in weight-bearing exercises, consuming adequate calcium and vitamin D, limiting alcohol intake, incorporating strength training into your workout routine, avoiding smoking, and following a balanced diet are all important steps to take to improve your bone health. Taking these steps can help you maintain or even increase your bone density after 60.
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