Aging is characterized by a significant mineral decrease in the vertebra, which causes the bones to become thinner, hence leading to bone weakness. When not properly treated, this could result in osteoporosis. Medical experts have proven that certain lifestyle habits can increase the risk of bone weakness in older people. In this article, I will be showing you three things that debilitate the bones and foods that can help to protect it, as sourced from WebMD.
Below are three things that weaken your bones as you advance in age.
1. Staying indoors always.
Exposing your skin to sunlight helps in the production of vitamin D which functions to keep the bone healthy. Avoiding sunlight by staying indoors is said to be detrimental to health as it denies the skin of vitamin D. Elderly people are advised to spend 10-15 minutes in sunlight daily as this provides the skin with vitamin D. However, it is also important to note that spending too much time in the sun can be bad for your health, so don’t overdo it.
2. Consuming too much salt.
Moderate intake of salt is advisable as too much of it can lead to calcium loss in the bone, which increases the risk of osteoporosis. Certain foods like bread, cheese, and chips are known to be relatively high in sodium content; hence you should consume them moderately as you age.
3. Smoking.
Information obtained from WebMD shows that inhaling cigarette smoke can affect the body’s ability to produce new healthy bone tissues. Please avoid smoking.
Below are some foods that can help to prevent bone weakness in the elderly.
1. Fish.
Oily fishes like salmon are notable for their high vitamin D and omega-3 fatty acid content, which helps to improve bone health. Incorporating fishes in your diet will go a long way to safeguard your bones and improve your overall health.
2. Sweet potato.
Sweet potatoes are loaded with magnesium and potassium. The presence of magnesium in the body enhances bone density, while potassium on the other hand reduces the loss of bone-strengthening minerals like calcium and phosphorus. The nutrients in sweet potatoes makes it very good for the body; hence older people are advised to incorporate it in their diet.
3. Green vegetables.
Vegetables like kale and collard greens are excellent sources of vitamin K and calcium (two nutrients which play a significant role in improving bone health).
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