Building Stronger Bones

Losing bone density is a natural part of ageing, this can occur from the age of 40. On cross examination the bones appear more hollow. However, maintaining a healthy diet and lifestyle can reduce this loss. Not only is it important what you eat but also what is best to avoid. Milk, yogurt, fish, and green leafy vegetables are rich in calcium. Foods that are high in phosphates, such as alcohol, caffeine, red meat, and soft drinks, will prevent the body absorbing calcium from your diet. Vitamin D helps the body to absorb calcium, this can be obtained from oily fish, cereals, egg yolks, and fortified spreads. The NHS suggests that we get enough vitamin D from spending 15 minutes in the sun for up to three times a week. As a general rule the level we build up through the summer is sufficient to last us through to the next spring.

The NHS recommends that we should do five hours of weight bearing exercise each week to maintain and improve our bone structure and reduce the likelihood of developing osteoporosis. This could be made up of lifting weights, exercising with resistance bands, walking, and yoga.

As with any form of exercise it should be have several elements. To prevent osteoporosis the exercise need to be weight bearing, this requires the muscles to move against gravity. There should be a degree to intensity to the movement. Several muscle groups need to be worked, so make sure there is a level of variety to the exercises you perform. It is also important to enjoy your exercise routine, then you are more likely to maintain it in the long term.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: VTSprawl.org