4 ways to keep bones strong at every age

Many people entering middle age are susceptible to osteoporosis, increasing the risk of bone fractures and bone and joint diseases, according to the health website Healthline (USA).

Sun exposure helps the skin produce vitamin D, which helps bones absorb calcium.

To keep bones strong, people need to apply the following methods:

Get enough calcium

Calcium plays an extremely important role in bone health, so everyone needs to get enough calcium in their daily diet. Adults from 19 to 50 years old need to take in about 1,000 mg of calcium/day. Meanwhile, the recommended amount for women from 51 years old and men from 71 years old and older is 1,200 mg/day.

The best sources of calcium are milk, almonds, broccoli, kale, salmon, sardines, and soy products.

Bone screening

People at high risk of osteoporosis, such as older women, should have a bone density screening test to check for bone problems. The most common method is an X-ray. The most common areas for this test are the hips and spine.

People who should get bone screening include women 65 and older, men 70 and older, and anyone who has had a fracture. People at high risk of falls, such as those with Parkinson's disease or other chronic conditions, should also get bone density screening.

Practice

Regular exercise helps maintain bone density and slows bone loss. Exercises can include walking, jogging, climbing stairs, chin-ups, push-ups, or lifting weights.

Exercise stimulates bone cells, which increases bone density. Thicker, stronger bones reduce the risk of fractures. The U.S. Centers for Disease Control and Prevention (CDC) recommends that at least two strength training sessions per week are enough to maintain bone density without medication.

Vitamin D supplements

For bones to absorb calcium, vitamin D is needed. Adults aged 19-70 need about 600 IU of vitamin D per day.

The skin can synthesize vitamin D when exposed to sunlight. Therefore, experts recommend sun exposure for 15 to 20 minutes/day. In addition, people can get vitamin D from foods such as salmon, tuna, mushrooms, eggs, milk, cereals and supplements when needed, according to Healthline .

Source: https://thanhnien.vn/4-cach-giup-xuong-chac-khoe-o-moi-do-tuoi-185241008180818206.htm