Strong Bones for Healthy Aging
For many, the quest for good health often
revolves around visible indicators like a lean physique and high energy levels.
However, how frequently do we think about what lies beneath the surface – like
the health of our bones?
In the Philippines, 97.2% of adults and
95.5% of elderly suffer from calcium deficiency putting them at risk for bone
conditions like osteoporosis. Our bones are the silent architects of our well-being, supporting our structure
and our ability to stay active, remain productive members of society, and live
longer in good health. This is why having a proactive approach to bone health
is essential.
Preventing osteoporosis: Diet and
nutrition
Bone health is not just a concern for the elderly, but a lifelong endeavour that begins in early adulthood. Individuals often attain peak bone mass by their early 30s, making investing in skeletal strength before that milestone important.
According to Alex Teo, Director of Research Development and Scientific Affairs, Asia Pacific, Herbalife, several key nutrients are at the core of maintaining healthy bones, each contributing uniquely to skeletal strength. Calcium, a primary building block of bone, comprises 99% of the body’s calcium stores. Teo recommends that adult women should consume approximately 3 cups of milk daily (1,200 mg of calcium), while adult men should aim to drink around 2.5 cups of milk daily (1,000 mg of calcium). Rich sources of calcium include milk and dairy products, leafy greens, and fortified foods.
Timing and moderation are essential when it comes to nutrient intake. Vitamin D increases absorption of calcium. Small intakes of calcium throughout the day may result in better absorption as well as minimizing side effect such as constipation. Pairing calcium with vitamin D and magnesium can further boost its efficacy.
Nutrition is only part of the equation. Lifestyle choices, such as the following, can help solve the problem:
- Regular weight-bearing exercises or activities like walking, dancing, and resistance training stimulate bone formation and increase density.
- Maintaining a healthy body weight – being underweight
can lead to bone loss, while excessive weight may put undue stress on the
skeletal system.
- Quit smoking and limit alcohol intake – studies have shown that smoking leads to a decrease in bone density, while heavy alcohol use can interfere with calcium balance.
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