After our young age, when we enter into our mid elderly stage, which comes after 40 years, we start deteriorating our bone health. And this scenario is very common in women after 40 years. And, in men, it comes after 50 years. But, in both terms, lack of calcium and other substances in our bones lead us to various bone diseases such as arthritis, osteoporosis, osteoarthritis, dry joint cartilage, mild bone fractures, etc. Changing in food habits, daily lifestyle, gentle exercise, regular fitness, periodical doctor visits are some ways to face the challenges. So, let us see some ways to make our bones stronger after 40 years and courses to stop osteoporosis.
Osteoporosis: what is it?
Osteoporosis is one of the diseases increasing its incidence among the world population due to the generalization of sedentary lifestyle habits, the increase in the consumption of tobacco, alcohol and caffeine, and poor diet. Postmenopausal women are the population group with the highest risk of bone problems to suffer a decrease in the number of estrogens and other hormonal deficiencies that cause an irregular absorption of calcium. But, this can be sorted out if you follow some changes in foods and daily habits. And to consult with the homoeopathic doctor in New Jersey regarding your bone health. They will be able to guide you more accurately.
Calcium: dairy and cereals
The essential nutrients that contribute the most nutrients to bones more vital are those rich in calcium, vitamin D, phosphorus and magnesium. To ensure the supply of calcium, it is necessary to take at least one glass of milk per day, or its equivalent in dairy products which translate into two daily yoghurts, or between 40 and 80 grams of cheese depending on whether it is cured or fresh. A glass of milk contributes about 290 mg. of calcium – it is a rich source of vitamin D.
Healthy diet: Vitamin D
Bluefish and cod liver oil. Vitamin D plays a crucial role in terms of increasing bone mass. This vitamin D accelerates the absorption of the required calcium level in our bloodstream. You can use cod liver oil to get the maximum benefit. Also, you can consider eggs, bluefish, liver, butter etc. They highly recommend people with osteoporosis or any kind of bone health issues. The sardines are the second food with more contribution of this vitamin, with approximately 250 IU.
Do a lot of physical activity.
Like muscles, bones are stronger with exercise. At this stage, you must not do over-exercise. You can do mild stretch exercises. Daily routine according to your bone health and weight ratio includes dancing, gentle weight lifting, stairs climbing, walking etc. You must maintain the regular activities, at least half an hour exercise. Smoking is prohibited. You may drink alcohol, but do not make it a daily habit. Improve your balance and strength by walking every day and taking Tai Chi classes, yoga or dancing.
Do you need to take medicine for bones?
There are several medications to stop bone health deterioration. Your orthopaedic physician can suggest you make a bone health test to see if your bones are weak and have a good chance of fracturing a bone in the future. You will likely prescribe medication if you have other health problems that increase your fracture risks, such as a tendency to fall or low body weight. Therefore, you must maintain a healthy lifestyle. You are not that young teen anymore. You have responsibilities – of your own and your family.
At last, I would say that it is vital that it’s essential to stay healthy after you get old, and you must have bones stronger for overall health; st bone is the main structure of the body.
