New Delhi: When you turn 50, the body begins to undergo various changes that lead to a lot of wear and tear and internal damage. However, doctors believe that all old conditions can be prevented if they are properly cared for by making some lifestyle changes.
What affects bone health?
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Doctors believe that certain factors affect bones and joints in old age, including:
calcium: A diet low in calcium, especially in women, can lead to early bone degeneration and an early risk of fractures.
- Lack of physical activity: A physically inactive or sedentary lifestyle carries an increased risk of osteoporosis.
To smokei alcohol: Continuous intake of tobacco and excess alcohol can be reduced bone mineral density.
- Eating disorders: Restricting nutritious foods and following fad diets can be detrimental to bone health.
How to have healthy bones and joints in old age?
For a strong frame, it’s important to adopt a few lifestyle changes in the early years to reap the benefits of strong, healthy bones and joints later.
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nutrition: It is important to eat a balanced diet full of fruits, vegetables, grains and legumes that can strengthen bones and provide the necessary nutrition. Minerals such as calcium, manganese, potassium, etc. they are good for bone health. According to doctors, the recommended dietary allowance for adults between the ages of 19 and 50 is 1,000 mg of calcium per day, which can be obtained through milk and dairy products, green vegetables and fresh citrus fruits.
- Exercise: It is very important to stay fit and healthy through exercise and exercise. For adults, it is recommended to exercise for at least 30 minutes a day to keep bones and muscles strong. Exercise also maintains weight, which is essential for keeping bones stronger, as obese people are more prone to osteoporosis and arthritis.
- Quit smoking and caffeine: It is imperative to quit tobacco and caffeine products which are harmful and reduce bone mineral density to a considerable level.
- Do regular tests: Doctors recommend that everyone over the age of 45, especially women, get a bone mineral density test. Women who reach the menopause stage should be checked annually, as they are more prone to bone deterioration.
Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting any fitness program or making any changes to your diet.