How Aging Affects Bones? Tips To Maintain Bone Health

There is no doubt that aging affects our body and bodily organs in numerous ways. As we age, our bones begin to become weak and brittle. This is a natural phenomenon, and it is only a healthy diet, regular exercise, and positive attitude that allow you to slow down this process a bit.

Right after 30 years of age, the bone begins to lose its density and matrix. The bone ligaments that support movement become more rigid and less flexible. Bone cartilage that provides cushion to the bones degenerates with aging and loses its water content. It is thus very essential to adopt healthy tips that support and promote healthy bones.

How Aging Affect Bones?

Aging affects bones and bone structure in multiple ways. Let us have a quick review of some of these aspects.

  • With aging, bones tend to lose their minerals, and as a result to it bones become fragile and less dense
  • The bones become brittle with aging, and the risk of bone injury and fracture increases
  • The composition of cushioning connective tissues, i.e., cartilage and ligaments, also change, and it brings the elements of rigidity and less flexibility

Factors Affecting Bone Health

There are many factors that affect bone health. These factors really count, and it puts some individuals at a higher risk of bone issues as compared to others. Let us discuss some of these factors.

  • Calcium In Diet

A calcium-deficient diet greatly affects bone health. Calcium deficiency leads to many problems related to the bones. Calcium is one of the key bone minerals, and its deficiency makes bones weaker. A diet that is poor in calcium causes early bone degeneration and also increases the risk of bone fractures.

  • Physical Activity

Physical activity promotes musculoskeletal health. It improves the strength and flexibility of bones and joints. Lack of physical activity also negatively influences bone health. It also increases the risk of osteoporosis as the person advances in life.

  • Alcohol Abuse

Experts believe that a habit of uncontrolled drinking may also affect bone health. Exceeding the safe limit of alcohol intake can increase the risk of osteoporosis. Regular drinking over the years makes bones weak and less dense. You can prevent the harms of alcohol on different organs of the body by seeking out addiction treatment. 

Treatment allows you to manage the condition when you are unable to do it yourself. San Antonio, a city in Texas, also offers a variety of treatment alternatives to its residents. Simply search out  rehab in San Antonio, and a list will appear in front of you.  Now you can choose any suitable center that suits you the best.

  • Gender

Women naturally have a low bone matrix as compared to men. As a result, women naturally have a greater tendency to get bone health issues such as arthritis and osteoporosis. Thus women should take care of calcium intake and maintain a healthy and active lifestyle.

  • Age

Older people have reduced bone matrix, and they are at a higher risk of bone-related health issues as compared to younger people. However, older people can adopt some measures in their lifestyle to promote bone health.

  • Family History

A person having a family history of health issues such as osteoporosis is at higher risk of such problems as compared to others. A family history suggests that the problem is of hereditary nature, and you are more likely to deal with the same problem.

  • Hormonal Changes

Several hormonal changes occurring at different stages of life may also lead to reduced bone mass, and as a result, bones become weak. For instance, thyroid hormone in excess can cause bone loss. Likewise, reduced estrogen levels in women followed by menopause is also a major reason for bone loss in older women. Similarly, men with low testosterone levels have a higher risk of bone loss as compared to others.

Tips To Maintain Bone Health

Following some simple tips in routine life can really help to keep the bones healthy and strong for years. For example, some of these are as follows:

  • Have A Calcium-Rich Diet

A diet rich in calcium can really help to keep your bones resilient to aging. On average, a healthy adult need about 1000 mg of calcium per day for stronger and healthier bones. The count increases to 1200 mg for women after the age of 51 and for men above 70 years.

You can find a variety of foods that naturally make a rich source of calcium, such as dairy products, including milk, curd, and cheese. In addition, you can also source calcium from vegetables, fish, and nuts. Upon your doctor’s advice, you can also look to take calcium supplements for a certain period of time.

  • Pay Attention To Vitamin D

Calcium won’t bring any benefit if the body lacks Vitamin D. This is because the body needs Vitamin D to absorb calcium efficiently. This makes Vitamin D a very key nutrient for keeping bones healthy and strong. A healthy individual should aim to fulfill his daily requirement of vitamin D through a healthy diet.

Sunlight promotes the synthesis of Vitamin D in the skin. You can also look to get a little sunshine to promote its synthesis in the body. Diets rich in fatty fish such as tuna, salmon, and trout also abundantly supply Vitamin D to the body. Fortified milk and cereals also help to meet Vitamin D needs.

  • Physical Activity

Physical activity is very crucial to your overall musculoskeletal health. Make sure that you get yourself involved in numerous types of physical activities such as stretching, running, walking, and swimming. This greatly helps to keep bones strong and prevent premature bone loss. Physical activity also promotes joint health and promotes its flexibility and elasticity.

Take Away

Bone health is very important to healthy living. The effects of aging on health are inevitable, but surely out little efforts can really bring a difference. Follow a healthy diet and adopt an active lifestyle to slow down the signs of aging on bones health. 

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