Though building your strength is an important part of staying healthy as you grow older, strong muscles will do no good without strong bones underneath them. Your bones are the framework for your entire body, the structure that supports every function, but we gradually start to lose bone density as we grow older. By focusing on habits that contribute to strong bones during hormone therapy in Waxhaw, Matthews or Charlotte, you can help yourself maintain a strong skeleton for years to come.
Understanding Bone Loss
Like any other body part, your bones are changing constantly. As old bone breaks down, new bone replaces it, but the process slows after age 30. This is when your bone mass peaks, and while new bone continues to form, you will start to consistently lose a little more than you gain back.
Some people who begin an anti-aging program suffer from osteoporosis, which causes the bone to become brittle and easily fractured. Hormone therapy can help you correct the hormone imbalances that contribute to osteoporosis, but many other habits can help you keep your bones strong as well, like:
Eating Calcium and Vitamin D
Calcium improves our bone density and can help you prevent facture and bone loss, but vitamin D is what helps our bodies absorb this vital nutrient. To keep your bones healthy, it helps to include plenty of both in your diet.
- Calcium sources: Broccoli, almonds, kale, dairy products, soy products
- Vitamin D sources: Egg yolks, shrimp, fortified milk and orange juice, tuna and other oily fish
Vitamin D is also produced by our bodies when sunlight hits the skin, and exposing your body to 15 minutes of sunlight three times a week can often be enough. Ask your doctor about ideal daily values of these nutrients and if dietary supplements may be a good choice for you.
Just like your muscles, consistent exercise can help your bones stay strong and healthy. In addition to preventing heart disease, type 2 diabetes and other problems associated with excess weight, exercise can aid in the prevention of osteoporosis. Still, high-impact exercises, which involve jumping or running, put added pressure on the bones and may be best avoided, especially if your bones are already weak. Always ask your doctor before beginning any form of exercise to ensure it will be safe for you.
Instead, it’s best to stick with:
- Low-impact weight-bearing exercises. Activities like walking and dancing help you grow stronger with the weight your own body without putting undue stress on bones and joints.
- Strength training. Weightlifting and other resistance exercises can help you improve bone density. Try simple exercises with barbells and resistance bands or go swimming to work your body against the resistance of the water around you.
Bone health is something we often take for granted, but it’s important to focus on your skeletal health during anti-aging therapy in Waxhaw, Charlotte or Matthews. Speak with your anti-aging specialist for more advice on maintaining bone strength.