Maintaining Strong Bones And Supple Joints As You Age

The following may increase your rate of bone mass loss:

• Anorexia or bulimia
• Certain medical conditions or medications 
• Declining levels of hormones
• Excessive alcohol consumption 
• Insufficient calcium
• Lack of physical activity
• Smoking
• Very thin or have a slight frame
• White or Asian race

We all know aging can take its toll on our bones, joints and overall mobility. Our movements and reflexes slow, our bones get thinner and lose their density, and we tend to naturally cut back on activity.

You can take a few simple steps to prevent or slow bone loss from the Mayo Clinic, they include:

• Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70.Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
• Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. If you’re worried about getting enough vitamin D, ask your doctor about supplements.
• Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
• Avoid substance abuse. Don’t smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

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