5 habits to help protect bones in middle age

As age increases, bones gradually lose strength, density and volume also naturally decrease, increasing the risk of osteoporosis. Although aging is inevitable, many factors that affect bone health can be controlled. Therefore, proactively protecting and enhancing bone health is very important, especially in middle age.

Eat a balanced diet

With age, the body changes the way it absorbs and uses nutrients. Older people are also susceptible to vitamin deficiencies as well as some important minerals for bone health. For example, not getting enough calcium contributes to many health problems such as osteoporosis.

Calcium is abundant in dairy products (milk, cheese, yogurt), seafood (small fish that eat bones such as anchovies, sardines, shrimp, crab), dark green vegetables (spinach, kale, broccoli), seeds (almonds, sesame seeds).

In addition to calcium, you should supplement protein from meat, fish, eggs, milk and beans, along with collagen from bone broth, fish skin or foods rich in vitamin C such as oranges and grapefruit to support natural collagen synthesis. Eating more fiber also helps improve nutrient absorption.

Quit smoking

Cigarettes contain many substances that are toxic to bones, causing an imbalance in the bone regeneration process. Smoking also slows down bone healing after injury. Compared to non-smokers, smokers have a higher risk of bone fractures, especially hip fractures.

Limit alcohol

Similar to tobacco, alcohol also disrupts the bone regeneration process, leading to reduced bone mass and strength. Alcohol also increases the risk of falls and broken bones. Therefore, you should limit drinking alcohol, especially at high levels.

Increase reasonable exercise

Exercise helps increase bone density, promote the replacement of old bones with new ones, improve strength and prevent bone loss. Although there are no specific recommendations regarding the optimal type, duration, or intensity of exercise for older adults, high-intensity strength exercises that target each bone group have been shown to be effective in increasing bone density and reducing the risk of falls.

Popular forms include lifting weights, using resistance bands, or doing body-weight exercises like push-ups or planks. Exercises to improve posture and stretch the spine can also help relieve pain after a fall or fracture.

Fall prevention

Falls can cause serious injuries, affecting daily activities. In older people, injuries can be more dangerous, especially for people taking anticoagulants. Falls are also a common cause of traumatic brain injury. Fear of falling can cause many people to limit movement, weaken muscles, and reduce quality of life and independence.

Measures to help prevent falls include keeping the house tidy, avoiding slipping, having regular vision and hearing checks, holding on to handrails when moving, and getting enough sleep. Elderly people should limit going out in bad weather, move slowly when changing positions, and talk to a doctor if medication causes dizziness or drowsiness. Using aids when needed, being careful on slippery surfaces and wearing suitable non-slip shoes can also be beneficial.