Bone-Break Risk Increases After The Age of 50 - What You Can Do To Stop It!

feature-pic41.jpg

The risk of bone-break increases as we age making getting enough calcium extremely important. You might not realize this but once women reach the age of 50 and men 65 years old they start to experience substantial bone loss. Bone loss leads to weak bones, which can cause severe fractures. The good news is that you’re never too old to improve your bone health.So how do we make sure our bones are strong and healthy?


1. Exercise

Get up and move more! Regular weight-bearing physical activity (such as walking, gardening, dancing and playing tennis) keeps the bones strong. Aim for at least 30 minutes of physical activity a day.

seniors-backpackers (Source: wiseregional)

seniors-backpackers (Source: wiseregional)

2. Calcium-rich foods

Aim to consume more calcium rich foods throughout the day. Below are some ideas:

pic 2a (Source: sharecare)

pic 2a (Source: sharecare)

a) Include milk, yogurt and some toasted almonds with your breakfast 

b) Go on... try something different at breakfast time! A smoothie with fruit, yogurt and milk for your breakfast is a delicious way to boost calcium levels.

smoothies (Source: fivehearthome)

smoothies (Source: fivehearthome)

c) Adding eggs, cheese or canned salmon (leave in the soft bones) to your sandwich makes a great lunch! Especially when it's served with a side salad.

Egg sandwich (Source: reluctantentertainer)

Egg sandwich (Source: reluctantentertainer)

 

d) A good old-fashioned glass of milk at snack time is also a great way to get more calcium.

Bottle and glass of milk (Source: recipecorner)

Bottle and glass of milk (Source: recipecorner)

e) Fruity yogurt pots or pudding cups for snacks

Yoghurt with berries (Source: dailyperricone)

Yoghurt with berries (Source: dailyperricone)

f) Try some tofu for dinner as part of your stir-fry, pizza or pasta. 

Stir-fry tofu and vegetables (Source: runningwithspatulas)

Stir-fry tofu and vegetables (Source: runningwithspatulas)

3. Vitamin D

Couple walking on beach (Source: hmdi)

Couple walking on beach (Source: hmdi)

Get plenty of vitamin D. It helps your body absorb all that great calcium you’ve been consuming. You can get your vitamin D – either with 15-20 minutes sun exposure on your skin each day and eating vitamin D-rich foods. You don’t have to bare all to get enough, just roll up your sleeves and get out there. 

Three foods rich in vitamin D

Cooked salmon (Source: mamabee)

Cooked salmon (Source: mamabee)

a) Oily fish such as tuna, mackerel or salmon

Bowl of porridge (Source: healthline)

Bowl of porridge (Source: healthline)

b) Some processed foods which are fortified like dairy products, soy milks and cereal.

Perfectly poached fresh eggs on warm buttered toast. (Source: lukehoney)

Perfectly poached fresh eggs on warm buttered toast. (Source: lukehoney)

c) Egg yolks - have a delicious cheesy omelet for breakfast to get a double whammy of goodness for your bones.