To avoid regrets where old age is increasingly feeling pain such as pain, then we must be very good at caring for the health of our bones before we experience joint or back pain dr roy nissim. However, for the treatment of pain, you can go to the chiropractor santa monica to get substantial treatment.
Afraid your bones are porous? Relax, even though now you are old, but there are some things you can still do to strengthen your bones.
1. Stay active in old age
Physical activity is one of the things that affects the strength of your bones. The more often you are active in various activities, the density and strength of your bones will increase. Therefore, even if you are elderly, try to remain active so that bone health in old age is maintained.
Indeed, sometimes problems such as pain and stiffness on your own make you experience limitations to move. But, keeping quiet also makes your muscles and bones lose strength. So, you should still do the activity as you can. No need to exercise hard, light ones are enough, for example, walking or jogging.
How to do sports if you already have osteoporosis?
Osteoporosis or bone loss does not prevent you from staying active. You can still do various activities at a light level. Walking and doing homework can be your sport. However, you should be careful about doing work, especially those involving your spine. Avoid bending and lifting heavy objects.
2. Inadequate calcium intake
Calcium is an important mineral that is needed for bone formation. Not surprisingly, your daily calcium needs are still quite high in old age, which is 1000 mg. If your eating habits are bad, you might find it difficult to fulfil these needs. For that, you should change your eating habits for the better.
You can get calcium from a variety of foods, such as milk, cheese, yoghurt, almonds, green vegetables (such as broccoli), fish with bones (such as sardines, anchovies, salmon), calcium-fortified orange juice, and fortified cereals calcium.
3. Inadequate vitamin D requirements
Vitamin D is also an important nutrient that you must fulfil because vitamin D plays a role in helping the body absorb calcium. You can get vitamin D from sun exposure. Walking in the morning and leaving your body in the sun for at least 10-15 minutes, might be a good way.
Also, vitamin D can be obtained from foods, such as sardines, salmon, tuna, liver, eggs, and milk.
4. Inadequate protein intake
In addition to calcium and vitamin D, another nutrient that is important for you to be sufficient so that healthy bones and muscles are maintained is protein. Low protein intake can increase the risk of hip fracture in old age. Also, protein is needed to build and repair damaged cells.
5. Stop smoking and limit alcohol consumption
Smoking and consumption of alcoholic beverages can reduce bone mass and increase the chance of fractures. Also, smoking can affect your overall health. For that, you should start to stop smoking and drinking alcoholic beverages so that bone health in old age is maintained.