Weakening of bones with increasing age is a natural process, it cannot be stopped, but it is possible to slow down this process. However, for this, a person should start taking measures before reaching the age of 30. Because only till this age bone mass is formed, which is necessary for its strength. But if you have reached the age of 40-50, then you can do the measures mentioned here to maintain bone health-
According to the National Institutes of Health, women and men till the age of 50 need 1000 mg of calcium daily. At the same time, women of 50-70 years require 1200 mg of calcium. In such a situation, if you want to keep your bones strong in old age, then start including foods rich in calcium in your diet from now onwards.
Vitamin D is as important for bone health as calcium. Although its main source is sunlight, to fulfill its daily requirements, you can consume its natural alternatives like egg yolk, dairy products, and fatty fish. Try to maintain the amount of 600-800 international units every day.
Exercises like walking and weight lifting are considered best for bones. Because it slows down the process of bone loss. If you want to keep your bones healthy, then it is very important to use it continuously. The more active it is, the longer you will not have to face the problem of weak bones.
Smoking greatly accelerates the process of bone loss. This is the reason that in today's time, people are suffering from dangerous bone diseases at a young age. Therefore, it is important to completely abstain from smoking. Along with this, it is also important to control alcohol intake.
Unhealthy weight is the root cause of more than a dozen diseases. If you are underweight according to your age, then you will have to face the problem of fracture and bone loss. On the other hand, if you are overweight, then you can also have the problem of fracture in the joint. So keep an eye on your weight.
(PC: Zee news)
