Bones are built mainly through adolescence and then peak when you’re 25. After this age, the bone building process slows down. In addition to this bone loss, we’re less likely to be able to perform any high impact and bone stimulating exercises after a certain age.
But all is not lost! There are several ways that we can maintain good bone health as we age. For example, studies show that people who jump 10 times, twice daily, increased bone density by 0.5% as compared to those who didn’t.
With that in mind, here are a few other ways to boost your bone health –
1. Snack on calcium and vitamin D rich foods--Foods like yoghurt, cottage cheese and fish like salmon and sardines are high in calcium, which is also commonly known as bone food. Dark leafy vegetables like spinach and broccoli are great options to go with your calcium-rich snacks and meals.
2. Walk and then walk some more-- Engage in a minimum of 30 minutes of exercise such as brisk walking, jogging or running. Making this a daily habit drastically lowers your chances of osteoporosis and fractures in the long haul
3. Reduce your caffeine consumption---Although coffee might have certain health benefits, it can do considerable damage to your bones. Primarily, it can reduce the body’s ability to absorb calcium by decreasing the effectiveness of vitamin D.
4. Pump up the Potassium-- it actually helps neutralise certain acids that cause bone loss and remove calcium from the body. Bananas and avocados are great sources of potassium.
By following these steps and being aware of your family history – to be sure if you’re more susceptible to certain illnesses over others, you can be sure you’re maintaining good healthy bones for a long time to come.
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