It is a known fact that as we age, our body undergoes a variety of changes. Old people face many challenges from heart disease, diabetes, kidney problem, impaired vision, etc. Most of the time people take care of these problems, but there is one aspect of the body, which is generally forgotten is BONE HEALTH. Bones form the structural framework of our body. Neglecting bone health can increase the risk of fractures, falls, and recovery from them is very time-consuming. As we age our bones tend to lose mass, and density and become weak. Therefore, Osteoporosis and osteoarthritis are common problems in seniors, especially women. Apart from regular checkups, some nutrition and lifestyle changes can help you build, maintain and restore your bone health.
Given below are some Vitamins and Minerals that can be incorporated into your diet to boost bone health:
1 Calcium– It is one of the most important minerals for bone health. When your body does not get enough calcium from foods and supplements, it takes it from the bones, resulting in them becoming brittle and weak. Dairy products provide the most calcium per serving size, so ensure you have a healthy intake of cheese, milk, or curd in your daily diet. Dark green vegetables such as kale, broccoli, and okra are also rich in calcium. You also get fortified juices and beverages that you can try out.
2 Vitamin K– It is a fat-soluble vitamin, and is known to improve bone density and reduce the risk of osteoporosis, arthritis, and other bone-related conditions. It also plays a vital part in wound healing. Vitamin K can be supplemented in the diet by having green lettuce, kale, mustard greens, spinach, turnip greens, broccoli, sprouts, green beans, cauliflower, and cabbage.
3 Vitamin D– It is naturally produced in our body when exposed to sunlight. However, with age, our body loses the vitality to synthesize Vitamin D from sunlight. Without sufficient Vitamin D, our bodies cannot efficiently absorb calcium and phosphorus, which are crucial for bone health. One can replenish Vitamin D deficiency by basking in sun. Foods like tuna, mackerel, cheese, soya milk, and egg are rich in Vitamin D. Sometimes physicians also prescribe drugs for supplementing Vitamin D.
4 Magnesium– It is another important mineral that contributes to your bone health. Studies show that people with a higher intake of magnesium have higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis. Please include more green vegetables such as kale, okra, etc. in your diet.
5 Vitamin C- Some studies have suggested that Vitamin C also plays an important role in maintaining bone health. It is responsible for the production of collagen in the bone matrix. It also oxidizes free radicals, which are known to be harmful to bone health. Moreover, Vitamin C is a powerful antioxidant that helps boost your immunity. You can full fill your body’s Vitamin C requirement by including citric fruits such as oranges and limes in your diet.
6 Phosphorus– It is a common mineral that works with calcium to fortify your bones. It is also used by the body to make energy and to carry out several important chemical processes. For including phosphorus in our regular diet, ensure that you consume products such as whole grains, lentils, dairy products, egg yolk, pork, and tuna.
Along with nutrition, including some level of physical activity, every day is also a great idea. When you have a higher body weight, it exerts extra pressure on your bones and joints with every movement you make. Regular exercise keeps joints flexible, provides strength to the muscles, and adds to the support of joints.
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Anil Malik
Mumbai, India
8th February 2023