As we age, our bodies become weaker, and we lose most of our strength and mobility. The skin loses its elasticity and we’ll have to deal with wrinkles, saggy skin, heart problems, and reduced mobility. On the bright side, we will probably have more money and time to spend with our dearest ones and travel the world as we always wanted.

If you don’t want to depend on anyone else as you grow older, the best way to stay young for longer is to live a healthy and active lifestyle. And, keeping your bones strong with these easy tips will definitely improve your mobility and help you fight against osteoporosis or arthritis.

Consume plenty of vegetables

Veggies are a great source of Vitamin C, which stimulates the production of bone-forming cells. Most of them will help to mineralize the bones and keep them strong as you age, so don’t forget to include in your diet daily serves of fresh veggies.

Bell peppers, tomatoes, kale, lettuce, carrots, onions, broccoli, and eggplants are not only delicious but also low in calories, which means you can easily integrate them into endless recipes that won’t make you gain weight either.

Find a good source of Calcium

Calcium is vital for the health of your bones and teeth but, as you age, your body won’t be able to assimilate it too well. Therefore, you need to help it a little bit by introducing additional foods and supplements rich in calcium, such as kale, broccoli, and dairy products.

According to scientific studies, all adults and children over the age of nine should eat 3-4 servings of dairy products daily to meet their calcium requirements. Cheese, yogurt, and kefir are the best ways to do so but you can also add milk and eggs to your diet.

Get rid of vices

They say it’s the little things that count the most in life but you shouldn’t indulge in them if they are dangerous in the long term. Sodium, caffeine, alcohol, sugar, cigarettes, and even soft drinks can interfere with the body’s ability to absorb nutrients and calcium.

Unfortunately, cutting on everything that spices up your life in terms of foods and beverages might be tricky, so you need to be patient.

You can try and replace caffeine with green tea or drink no more than one cup of coffee daily, without adding sugar, cream or milk in it. Sodas should be replaced with water and natural juices once in a while, while cigarettes should be cut off completely.

As for alcohol, one glass of wine per day is actually beneficial for most people as it reduces blood pressure and relaxes the brain. Beer is also good for your teeth and kidneys, as long as you stick to a small can every once in a while.

Be more active

Exercising plays an important role in maintaining your physical and mental health. If you were an active person all your life, you will find it easier to stretch, run or practice a sport when you’re older.

However, even sedentary people can change their lifestyle and adopt a healthier one by exercising regularly. Mild physical activities like running, jogging, swimming or dancing are extremely beneficial for your bones and brain alike.

If you decide to practice a more challenging sport like tennis or squash, you should invest in protective gear that will keep you away from injuries and accidents.

A good pair of tennis or running shoes is mandatory, as well as anti-sweat equipment, and wristbands to prevent sprains. And what can be more relaxing after a day spent outdoors than coming back home, changing into your bathrobe and safe slippers, and enjoying a hot bubble bath?

Cite this article as:
Editorial Staff, "Tips for Keeping Your Bones Strong as You Age," in Medicalopedia, August 6, 2019, [Permalink: https://www.medicalopedia.org/7659/tips-for-keeping-your-bones-strong-as-you-age/].