As you age, you lose bone faster than you produce it. Over the 5 to 7 years after menopause, women can lose up to 20% of their bone mass due to oestrogen deficiency. Paying extra attention to bone health can lessen the damage, however. Men are also affected by age related skeletal loss, but not as dramatically, since their larger frames provide higher peak bone mass and their hormones don’t plunge after age 50.
Our skeleton needs regular exercise at every age to stay strong, but we’re not exercising enough. We’re getting more and more sedentary. “Physical activity is very critical for retaining bone mass.” Children’s and adults should exercise to keep their bones healthy. 60 mins of physical activity a day for kids and 30 mins for adults. A combination of weight bearing routines (such as walking, jogging, stair-climbing, or dancing, plus resistance exercises like weight lifting) is the ideal recipe for bone health.
For children jumping is fun a way to bone up, other weight bearing exercises with kid appeal include skipping, tennis, and team sports, such as football. “You have to start building your bone mass itself.” “But even if you haven’t, it is never too late to start exercising. This way at least you do not lose bone mass any further.” Even at 80, when the risks of fractures are very high, regular physical activity and exercise are still worthwhile.
“It’s never too late to adopt bone-friendly habits—exercise, get enough sunlight, have adequate calcium. This way we can keep our bones healthy and prevent osteoporosis.”
Vitamin D is essential for our body so it can absorb the calcium it gets from food or supplements and helps in forming new bones. Are you getting enough vitamin D? Unfortunately, Vitamin D is found in a just a handful of foods like egg yolk and cod liver oil. People can get this vitamin naturally, through exposure to sun.