Muscle mass and bone density decrease with age. The deterioration of the muscles, bones, tendons and other parts of the musculoskeletal system affects the mobility and functioning of the joints and can limit the independence of a person in the third age.
Around 40 years the mineral content of the bones begins to decrease. Further. An adult person loses between 0.3 to 0.5% of their bone mass each year, and this loss can increase between 2% and 3% each year, in the case of postmenopausal women. When the reduction in bone density is particularly pronounced and exceeds certain limits, osteoporosis disease may occur. About one in four women over 50 and one in eight men of the same age have osteoporosis.
The main symptom of osteoporosis is the fragility of the bones, which become weaker and vulnerable to fractures. This is not a trivial problem, since at an advanced age, a fracture can have serious consequences. This is especially relevant in the case of hip fracture, which usually causes the death of a large part of the elderly who suffer from it annually. Even in the case of those who survive a hip bill, it usually implies the total loss of their autonomy and independence.
Today, more than 200 million people worldwide suffer from osteoporosis, which means that their bones are fragile and prone to breakage. As a result, thirty percent of postmenopausal women have osteoporosis, and one in six women will break their hips once throughout their lives. If you do not want to become part of this statistic it is essential that you take care of your bones immediately. The care of your bones not only guarantees overall health, but also increases longevity.
That is why it is very important to take care of the bones in the elderly and ensure that the maximum bone mass is preserved, as well as adopting healthy lifestyle habits to prevent the loss of bone mass and maintain strong and healthy bones.
Tips to take care of bones from the elderly
If you follow these simple tips you will keep your bones taken care of and strong from the third age:
Take enough calcium and vitamin D
The main strategy to avoid osteoporosis is to take enough calcium and vitamin D. The main part of the calcium we have in the body is stored in the bones. In addition, calcium also plays an important role in muscle contraction. Calcium-rich foods are essentially dairy products, those that contain Omega-3 fatty acids (found in fish), orange juice, vegetables and blueberries. But calcium, by itself, is not enough, since it needs the help of vitamin D to be properly assimilated by the body.
Vitamin D promotes the growth and maintenance of healthy bones and teeth. The best way to generate vitamin D is to regularly expose the body to the sun for at least ten minutes, three times a week. This is enough to guarantee enough vitamin D that the body needs to facilitate calcium absorption.
Resort to food supplements
As we age, it becomes more difficult to obtain the nutrients that the body needs, since the body has more difficulty assimilating them through food. For that reason, it may be beneficial to take calcium, vitamin D and Omega-3 supplements to improve bone health. However, to take this type of supplements you should consult your doctor beforehand, which will assess whether your intake is appropriate or if it negatively affects the medications you are taking for other pathologies.
Exercise and take care of your bones
To have strong and healthy bones it is important to stay active. In the elderly, regular practice of adequate physical activity improves muscle strength and flexibility, reducing the risk of falls, which is the main cause of bone fractures in the elderly.
In the case of older people it is recommended to perform 30 minutes of exercise a day to strengthen bones and prevent osteoporosis. The most recommended exercises are yoga, tai chi or even walking. This type of physical activity stimulates the growth of bone cells and increases muscle mass. Physical activity improves balance, flexibility and coordination and reduces the risk of falling. If you have health problems, consult a physical therapist to help you establish an exercise or training program adapted to your specific case, your tastes, your physical condition and your age.
Avoid caffeine, alcohol and tobacco
To curb excessive loss of calcium through urine, it is recommended to avoid caffeine-rich drinks (colas, coffee and tea). On the other hand, excessive alcohol consumption also has a negative impact on bone formation and the body’s ability to absorb calcium. Therefore, it is recommended not to consume more than two glasses of alcohol per day (without exceeding, in any case, 14 glasses per week in a man or 9 glasses per week in a woman).
Smoking, in addition to being very harmful in general, is also especially harmful to bone health.
Reduce the consumption of salt and processed foods
Foods high in salt or excessively processed prevent the body from absorbing calcium, and the same goes for drinks high in caffeine. Limit the intake of this type of food to improve the health of your bones.
Bone Density Medical Exam
Although the diagnosis about the health of your bones does not strengthen them, it can give you information about the state of your bone health. For this reason, it is recommended that all women over 65 and men over 70 get a bone density medical exam.
Have the kit ready for any emergency
People suffering from osteoporosis should minimize the risk of falls to prevent bone fractures and their dangerous consequences. For example, it is important to mold home facilities and remove furniture and ornaments that can cause a fall (including carpets), as well as suppress slippery surfaces.
You should also consult with your doctor about drugs that are taken regularly, as some may cause dizziness or drowsiness and increase the risk of falling.
Osteoporosis can have serious consequences in old age. At the moment, prevention is the best way to reduce the harmful effects of this disease for the elderly, but to obtain maximum benefits, it is better to start immediately. Take care of your bones today and increase your chances of living a happy and healthy old age.