Elderly people: how to strengthen the skeletal system and keep bones strong?

Elderly people: how to strengthen the skeletal system and keep bones strong?

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Aging is a natural and inevitable process that occurs throughout our lives. Over time, the body and mind undergo a series of changes that affect various aspects of health and well-being. The aging process can bring with it both opportunities and challenges, and its impact can vary from person to person.

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As populations age, it is important to understand the factors that influence this process and how they can be combated in order to maintain full and healthy lives in adulthood. Carlos Ulloa, Member of the Herbalife Nutrition Advisory Board.

“There are many factors that can weaken bones in adulthood, such as rheumatological diseases, cancer, medications, lack of exercise, eating disorders, lack of sunlight, hormonal changes, and others,” so it is necessary to start with extreme caution, preferably early stages, because “from the age of 40, changes in bone metabolism begin in the body, calcium deposits decrease and changes in the hormonal behavior of the body occur,” says Ulloa.

Bone Care Tips

To care for bones and prevent calcium loss, the expert recommends:

  • Get enough calcium: Nutrition is an important factor in bone care in the elderly. There are many foods to support a strong bone system, dairy products, fortified foods, green leafy vegetables such as kale and spinach, tofu rich in calcium salts, and some types of fish such as canned sardines, among others, are essential for maintaining health and strength. bones.
  • Get Vitamin D: Vitamin D is essential for the body to absorb calcium. It can be obtained through sun exposure and foods such as oily fish (salmon, mackerel), egg yolk, and foods fortified with vitamin D.
  • Regular workouts: Weight-bearing exercises such as weight lifting, combined with resistance-based exercises such as walking, running, and dancing, help strengthen bones and maintain bone density. It is recommended to engage in moderate physical activity for at least 150 minutes a week.
  • Maintain a healthy weight: Maintaining adequate body weight is important to reduce stress on the bones and prevent excess pressure.
  • Limit your alcohol intake: Excessive alcohol consumption can weaken bones and increase the risk of fractures.
  • No smoking: Smoking is associated with lower bone density and an increased risk of fractures. Quitting smoking can promote bone health.

It is important to note that while aging can increase the risk of bone problems, maintaining a healthy lifestyle, eating well, exercising regularly, and avoiding bad habits can help prevent or reduce the occurrence of these conditions.” age helps improve habits such as exercise and healthy eating, as well as keeping your body in harmony and disease-free, helps you reach maturity with more vitality,” concludes Ulloa.

Taking care of your bones as an adult can make the difference between a healthy, active life and a fragile, sedentary life. It is important to take preventive measures and seek proper medical care to maintain optimal bone health as the body ages.

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