As we age, our bones start to break down and lose density which can cause osteoporosis and lead to a host of other problems like ankle, hip and wrist fractures. Millions of Americans suffer from osteoporosis, and one in four men over age 50 will break a bone as a result. Even more disturbing, one in every two women over the age of 50 can expect an osteoporosis-type break in their lifetime.
“You are what you eat”, and what you eat impacts bone strength as you get older. Make sure your diet includes calcium and Vitamin D found in milk, low-fat dairy products, oily fish, egg yolks, almonds and leafy green vegetables like broccoli. Aim for 1,000 milligrams of calcium and 600 units of Vitamin D per day as a guide, but talk to your doctor to be sure you are getting enough.
Bones weaken without regular exercise. Walking, jogging, climbing stairs and yoga are good ways to strengthen your bones. Or try dancing, hiking or playing tennis for a more vigorous work out. Lifting hand weights, using exercise bands and doing push-ups are also great ways to build and maintain muscles and bone strength. You only get one body in this lifetime, so take care of your bones and make time to exercise 30 minutes a day in 2016!