However, many people only pay attention to their bone health after suffering a fracture or when an examination reveals weakness in their bones.
Here are some essential tips for maintaining strong bones:
Calcium is essential for maintaining bone density, with 99% of it found in bones and teeth. It is also necessary for muscle contraction, nerve signal transmission, blood clotting, and hormone release.
If the body does not get enough calcium, it is drawn from the bones, leading to their weakening.
Calcium is not only obtained from cow's milk; yogurt, cheese, fortified plant-based milks such as soy or oat milk, and canned fish such as sardines, salmon, and calcium-rich tofu are all excellent sources.
Dr. Federica Amati explains: "Some vegetables contain calcium, but it is difficult to absorb. Choose cabbage or broccoli instead of spinach or rhubarb. Supplements are helpful when needed, but too much can harm the kidneys and heart. Food first."
Protein is essential for healthy bones, muscles, and immune system. As we age, the body's ability to absorb protein decreases, increasing the risk of fractures and muscle weakness.
The UK's National Health Service (NHS) recommends consuming around 45 grams of protein daily for women and 55 grams for men, from sources such as meat, fish, eggs, Greek yogurt, legumes, and nuts. (Spread your protein intake throughout the day to improve absorption).
Vitamin D is essential for fixing calcium in bones, while vitamin C is important for building collagen, which gives bones their elasticity.
, and berries to get vitamin C, and it's recommended to take a vitamin D supplement at a dose of 10 micrograms daily during the winter months, while also making sure to consume calcium. (Avoid high doses; maintaining a healthy level is the goal.)
High-impact strength exercises such as jumping, hopping, squatting and weightlifting are essential for maintaining bone density.
Swimming, cycling and walking help prevent falls, but they do not build bones directly.
Monitor your sleep and treat snoring
Severe snoring can lead to obstructive sleep apnea, which increases the risk of heart disease and may weaken bones.
Studies indicate that people with sleep apnea have lower bone mineral density.
