Table of Contents
1. Consume foods high in calcium
2. Consume high protein foods
3. Exercise regularly
4. Fulfill your vitamin D intake
5. Stop smoking and drinking alcohol
Jakarta, goldensamoyed Indonesia
—
Maintaining healthy bones isn’t just about avoiding fractures
bones
, but how to have strong bones to carry out activities, especially in middle age.
To make bones strong in your 50s, what you can do is focus on nutritional intake,
sports
, and a healthy lifestyle.
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The reason is, as we get older, the level of density and strength of human bones will decrease.So, it is important to maintain bone health from the start.
Compiled from various sources, here are several ways to make bones strong in your 50s that you can try.
1. Consume foods high in calcium
Calcium is very important for bone health.By consuming calcium every day, it is good to protect bone structure and strength.
Quoted from
Healthline
, calcium foods can be obtained from dairy products, salmon or sardines, nuts and seeds.
2. Consume high protein foods
As we age, our bodies are not as good as they used to be at absorbing or utilizing protein, as quoted on the page
Dailymail
.
Protein deficiency leads to broken bones, weaker muscles, and a less effective immune system.
Don’t let yourself lack protein in your body, consume high protein foods.Sources of protein can be obtained from meat, fish, eggs and yoghurt.
3. Exercise regularly
The next way to make bones strong is to exercise regularly.Apart from being healthy, exercise can also slow bone loss.
Some types of light exercise that are good for forming and maintaining bone strength in people in their 50s are swimming, walking, cycling, jogging, yoga, Pilates and playing tennis.
4. Fulfill your vitamin D intake
Vitamin D also has an important role in bone health, namely helping the body absorb calcium efficiently.The amount of vitamin D intake needed by children and adults is around 600 IU or 15 mcg per day.
Meanwhile, elderly people need 800 IU or 20 mcg per day.Total vitamin D intake for adults should not exceed 4,000 IU or 100 mcg per day.
You can get vitamin D from various types of food, such as fish, mushrooms, eggs, milk and cereals.Vitamin D can also be obtained naturally by basking in the sun in the morning before noon.
5. Stop smoking and drinking alcohol
Quoted from the page
Mayo Clinic
, smoking and consuming alcohol can increase the risk of osteoporosis, especially for people aged 50 years and over.
Cigarettes and alcohol inhibit the absorption of calcium/Vitamin D. Additionally, the effects of smoking are often worse and the effects of excessive drinking are potentially irreversible.
(juh)
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