Your bone mass is at its highest when you are under 30. This means your body develops new bones faster than it breaks down the older ones, increasing your bone mass. The process, however, slows down with age. This might increase your risk of developing osteoporosis later in life.
Usually, the risk depends on the amount of bone mass you have built up by the age of 30. According to an orthopedic doctor in Mumbai, certain factors can help improve bone density and reduce the risk of developing osteoporosis after the age of 60. Let’s take a look.
What Reduces Your Bone Density
Bone loss occurs quite fast in women in the perimenopause or menopause stages. The declining estrogen level can be a contributing factor. In fact, women can lose up to 25% of their bone mass during this period.
Men have comparatively more bone tissue than women, making them less susceptible to osteoporosis and frequent fractures compared to women. That said, their bone density loss is at its peak around 65. Here’s what can speed up bone loss:
- You enter menopause before 40
- You have a family history of bone diseases
- You have rheumatoid arthritis, Crohn’s disease, or celiac disease
- You are on anti-seizure drugs
- You live a sedentary or inactive lifestyle
- You smoke and consume excessive amounts of alcohol
- You have an overactive thyroid
- Your diet lacks calcium
Tips for Improving Your Bone Density after 60
Fortunately, you can slow bone loss with a healthy lifestyle, a nourishing diet, an optimal weight, and other lifestyle factors. Do it before it’s too late.
1. Eat More Calcium-Rich Food or Try Supplements
Adults aged 19 to 51 years require 1000 mg of calcium daily, while those between 51 and 70 years need 1200 mg of calcium. Foods like tofu, milk, cream, cheese, salmon, sardines, nuts, seeds, leafy greens, and grains can give a boost to your calcium consumption. However, most people don’t get enough calcium from their diet. Talk to your healthcare provider about taking a calcium supplement to fulfill your body’s daily calcium requirement.
2. Maintain a Healthy Weight
Too little or too much weight can put you at a greater risk for osteoporosis and bone issues. If you are too thin, you may not have enough muscle mass, which in turn affects your bone density. Excessive weight can put too much pressure on the bones. Weightlifting, strength training, a balanced diet, and an active lifestyle are key tips for maintaining an optimal weight.
3. Eat More Protein and Vitamin D
Protein and vitamin D help with calcium absorption. Include animal and plant-based protein in your diet through foods like meat, eggs, nuts, seeds, and seafood. Salmon, egg yolks, and sunlight are some of the best sources of vitamin D.
4. Avoid Smoking and Alcohol
Knee replacement surgery in Mumbai has become common in adults and the elderly. One of the reasons is heavy consumption of alcohol and regular smoking. Alcohol makes you more likely to fall and break your bones, and smoking also negatively affects your bone health. Quit now.
Many factors affect your risk of having low bone density. However, a calcium-rich diet, enough protein, a good amount of vitamin D, and regular exercise can help reduce your risk.
