The importance of bone health in aging
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The importance of bone health in aging
Like our muscles, we take the health of our bones for granted. Our bones are made up of a mass of living and growing tissue of collagen, minerals, and calcium phosphates. Just like our muscles, they are regularly broken down and rebuilt. By the time we are older, that balance changes and loss begins.1
Here we explore the importance of keeping our bones healthy as we age.
Risks of poor bone health
After your late 30s, your bone has already reached peak mass and bone loss begins. The risk factors are:1, 2
Osteoporosis
Bones become porous and more prone to fractures even due to the slightest stress. A senior is at higher risk of getting osteoporosis if they do not support their bone health during their bone building years up until the age of 30. Bone loss for women happens after menopause. Though less common in men, they are more likely to develop it if there is family history of it.
Fractures
Due to the fragility of bones and common fractures, seniors are at risk of injuring themselves in the hip bones, spine, and wrist while stopping themselves from a fall.
Organs
Since bones provide structural support and bank of minerals, like calcium, for the rest of the body, poor bone health will affect functionality of the organs.
How to Improve Bone Health
While we are aging, our body extracts more from our body than it is refilling. All this can be prevented or slowed down by doing these things:1, 3
Lifestyle changes
Reduce the amount of food that are high in fat and calories but low in nutrition. Go to bed at appropriate times for the appropriate amounts because bodily repairs are done during sleep.
Get moving more
Our bones are living tissue and do well if they are exercised. Seniors who observe regular exercises and strength training in their earlier years achieve higher quality peak bone mass. Plus, physical activity regimens also improve muscle health, balance, and stamina, giving a senior more independence as they age. Examples of exercises good for the bones are weight bearing and resistance training like walking, hiking, taking the steps, and lifting weights.
Calcium and Phosphorus Intake increase
Two key ingredients and structural components of bones and their formation. Seniors should get 600mg/day of calcium in their diet. Lack of calcium intake throughout your life is seen to contribute to the development of osteoporosis. Calcium must be balanced out with Phosphorus, because too much phosphorus further contributes to bone loss.
Vitamins D and K
While Vitamin D helps the absorption of calcium, Vitamin K activates the necessary proteins for building and healing of the bones. Seniors can receive adequate Vitamin D through frequent daily walks under good sunlight. Vitamin K can be received from leafy or green colored vegetables, seafood, and eggs.
Always consult a medical professional before starting on an exercise regimen or changing diet plan to maximize bone health and reduce injuries. If you need extra help in supporting bone health, nutritional supplements can help. Many Ensure nutritional supplements, such as Ensure Gold, have Calcium, Phosphorus, Magnesium, Vitamin D & K and HMB (Hydroxymethylbutyrate, a metabolite of leucine for muscle building), to main bone formation in seniors.
References:
- https://ensureindia.in/ensure/helps-builds-bones
- https://www.nursece.com/courses/29
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
Additional Readings: