As we age, bone strength deteriorates and its endurance capacity decreases. Aging impacts the health of bones and joints, making it essential to maintain bone strength, balance, and health throughout all stages of life. In this regard, orthopedic surgeon Dr. Sharmila Tolbol at the Saudi-German Clinics provides important advice to consider for maintaining bone health.
**Strength and Flexibility Exercises**
Strength and flexibility exercises are important activities that benefit bone health, while inactivity poses a real threat as we age, especially since joints can lose nearly half of their mobility. Therefore, any injury may exacerbate the problem. Regular stretching and walking exercises help maintain the health and flexibility of joints and muscles. Walking serves as a joint exercise for carrying body weight. It is established that regular low-impact exercises slow the deterioration of bone and joint health. In other words, the more regularly one engages in walking, the stronger the hip and leg bones become. This also applies to those suffering from arthritis, a common ailment associated with aging.
**A Bone-Healthy Diet**
It is generally known that consuming lean proteins and nutrient-rich foods like fruits, vegetables, and whole grains is the best choice for health. This holds particularly true for older adults. For example, with aging, the digestive system's efficiency slows down. Fiber, in this case, is your best friend as it aids in digestion. Similarly, calcium and vitamin D are essential elements for bone health, with vitamin D facilitating the effective absorption of calcium from food. Fish is one of the primary foods that naturally contain high levels of vitamin D. Additionally, beneficial foods for bone health should be added to the diet list, such as leafy greens like kale, spinach, and broccoli, as well as foods rich in omega-3 such as salmon and sardines. Fruits and nuts like figs, almonds, and walnuts, along with legumes like kidney and black beans, are also recommended.
**Avoid Unhealthy Habits**
Smoking and alcohol consumption weaken the bones. Therefore, it is advised to avoid these habits to reduce the risk of osteoporosis. One can prevent much future pain by making the right choices.
**Doctor’s Assistance**
A doctor can help by testing bone density to measure bone density and determine the rate of loss. Often, the right medication or treatment helps in better maintaining health as one ages.
