Breaking an arm or a leg can be painful and inconvenient. When you are older, breaking a bone can be a life-threatening event. The bone disease, osteoporosis, is the cause of many broken bones in older people. This silent disease does not have many symptoms, but the complications from it can be painful and even deadly.
Aging and Loss of Bone Density
Peak bone mass occurs in your mid 20s and into your 30s. At about 40 years of age, bone mass begins to decrease. In women, this process is accelerated by reduced levels of estrogen. Half of all women are likely to break a bone because of osteoporosis. The most popular fracture this disease causes is the vertebral compression fracture. These fractures can cause what is known as the dowager’s hump.
Men generally have more bone mass than women in their middle age and they have a tendency to lose it slower than women. If a man develops osteoporosis, however, he is more likely to have a bone fracture than a woman. Men over the age of 75 are advised to have a bone density screening.
Calcium and Vitamin D are Vital
It is important to pay attention to bone health throughout your life. Getting calcium from foods like low-fat dairy products, leafy green vegetables, canned sardines and salmon is the best way to help your bones. Adults need 1,000 to 1,200 mg of calcium every day to keep bones healthy. The body can only absorb about 500 mgs of calcium at a time. If you take calcium supplements, it is better to do it in small doses throughout the day.
Vitamin D is needed to help absorb the calcium. The recommended amount is up to 1,000 mg per day. You get vitamin D from the sun and it is absorbed by the skin. Your doctor can measure your levels to determine if you need a vitamin D supplement.
Weight Bearing Exercises Help
A healthy lifestyle will go a long way in helping you keep your bones strong. Weight-bearing exercises help to strengthen muscles while improving balance and posture. These are very important in reducing your chances of falling. According to research, jumping is one of the best exercises for increasing bone mass. Women in the age range of 25 – 50 increased hip bone mass density by jumping 10 -20 times daily. There were 30-second breaks between jumps.
Taking care of your bones throughout your life can help you stay upright and free from fractures and breaks when you get older. Eat healthy foods containing calcium, get plenty of sunlight and jump for joy, and your bones will thank you.
Posted on behalf of Sovereign Rehabilitation
5555 Peachtree Dunwoody Rd, Suite 225
Atlanta, GA 30342
Phone: (404) 835-3340