As we get older our bodies inevitably change, but the need for strength is something that remains key throughout our life time. The body is also constantly using calcium in muscle and nerve functions as well as to carry out functions in the heart. Most calcium is lost through normal bodily processes in the kidneys and colon, with minor amounts lost through sweat and the shedding of hair, fingernails, and skin.
If a person's diet does not include enough calcium to replace what is used, the body will pull from the stored supply of calcium in the bones, weakening them and increasing the risk of fracture. But it's not just about what we eat, keeping mobile, and adding strength training to your exercise plan is also key to better bone health.
Eat well
It's important to get your calcium through your food, such as certain types of fish, beans and peas, green leafy vegetables and dairy products. Almonds, walnuts and pistachios are all rich sources of calcium so are traditional baked beans and white beans. Leafy greens are super calcium foods such as spinach, broccoli, kale, and bok choy. Dairy is the most common source of dietary calcium, so think about adding yoghurt and cheese to your diet.
You also need to make sure you're getting enough Vitamin D, potassium, and magnesium. and eat a diet that’s high in protein so you can build better bones, Vitamin D helps your body hold onto bone-strengthening nutrients. Without enough vitamin D, your bones may weaken, increasing the risk of fracture. The recommended amount of vitamin D, is 600 international units (IU) per day (or 800 IU for people age 70 or older). Spending a little time in the sunlight helps your body to absorb vitamin D naturally.
Dietary protein intake plays a critical role at older age. Bone mineral density (BMD), an important determinant of bone strength, appears to be positively associated with dietary protein intakes - variation in protein intakes within the normal range accounts for 2–4% of BMD variance in adults. Seniors with decreased protein intake are also more vulnerable to muscle weakness, sarcopenia and frailty, all contributing to increased risk of falling.
Adequate protein intake is particularly important for seniors with osteoporosis, and those at risk of malnutrition due to acute or chronic illness, or recovering from an injury.
Foods high in protein include dairy foods, meat, poultry and fish as well as eggs. Vegetable sources of protein include legumes (lentils, kidney beans) soya products such as tofu, grains, nuts and seeds. See list of protein rich foods.
Impact exercise
Another key to maintaining bone density is impact exercise such as skipping which can still be beneficial in midlife. Here are some examples of low, medium and high impact exercises.
Low impact
Brisk walking
Marching
Stair clilmbing
Gentle heel drops
Hill walking
Medium impact
Jogging
Running
Skipping
Heel drops with more force
Racket sports
High impact
Basketball
Volleyball
Star jumps
Track events
It’s important to be steady when building up your exercise levels. If you’re unsteady, it’s a good idea to start by doing balance exercises to reduce your chance of falling over. Moderate-impact exercise is generally safe, even with osteoporosis. It also gives your bones enough impact to help make your bones stronger.
It’s probably safe to continue high-impact exercise if you’re already doing it and if you haven’t had pain or fractures.
Impact exercise may not be suitable for you if you have other medical conditions, such as painful arthritis in the knees. You may need to focus on building up muscle-strengthening exercise instead.
Strength training
Women should be lifting weights to build muscle, even they only have one hour to dedicate to exercise. “In lifting weights to build muscle, we are stimulating our metabolism,” Dr. Wright says. “We are going to reconstitute our body from simply to whatever we’re weighing to being lean with muscle. If we’re going to prevent fragility, and live healthy, vital, active, unbreakable today, not only do we need to lift heavy, we need to support that by eating enough protein.”
The Royal Osteoporosis Society has produced this video to explain a little more about strength training.
If you're interested in learning more about changing your lifestyle and improving how you eat and how you move, please get in touch.
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