Bone density refers to the amount of mineral content, such as calcium and phosphorus, present in bone tissue. It is a measure of the strength and density of bones, indicating their ability to withstand stress and resist fractures.
Is it important?
Yes, bone density is very important for overall health and well-being.
Adequate bone density is essential for maintaining strong and healthy bones, reducing the risk of fractures and osteoporosis, and supporting overall mobility and quality of life, especially as we age.
Factors such as diet, physical activity, hormone levels, and genetics can influence bone density.
As people age, bone density tends to decrease, which can increase the risk of fractures and conditions like osteoporosis. This decline in bone density is more pronounced in women after menopause, due to hormonal changes that affect bone health.
For individuals over 60 years old, maintaining or improving bone density becomes crucial for overall fitness and health. Here’s how bone density affects fitness, particularly in older adults:
- Fracture prevention: Low bone density increases the risk of fractures, especially in weight-bearing bones like the hips, spine, and wrists. Fractures can significantly impact mobility and independence, making fracture prevention a key concern for older adults.
- Strength and balance: Strong bones provide a solid foundation for muscles to attach to, which supports strength and balance. Maintaining or improving bone density can help older adults maintain muscle strength and balance, reducing the risk of falls and related injuries.
- Osteoporosis prevention: Osteoporosis is a condition characterised by low bone density and weakened bones, increasing the risk of fractures. Exercise, particularly weight-bearing and resistance exercises, can help prevent or slow down the progression of osteoporosis by stimulating bone growth and strength.
- Functional mobility: Adequate bone density supports functional mobility, allowing older adults to perform daily activities with ease and independence. Strong bones contribute to joint stability and overall movement efficiency.
To improve or maintain bone density and overall fitness after 60 years old, older adults should engage in regular exercise, including:
– Weight-bearing exercises like walking, jogging, hiking, dancing, and stair climbing.
– Strength training with resistance exercises using weights, resistance bands, or body weight exercises.
– Balance and flexibility exercises to improve stability and reduce the risk of falls.
– Proper nutrition with adequate calcium, vitamin D, and other nutrients essential for bone health.
– Avoiding smoking and excessive alcohol consumption, which can negatively impact bone density.
It’s important for older adults to consult with a healthcare provider or fitness professional before starting any new exercise programme, especially if they have existing health conditions or concerns.
Foods that promote good bone density
Several foods promote good bone density by providing essential nutrients for bone health, including calcium, vitamin D, vitamin K, magnesium, and phosphorus. Some examples of such foods are:
- Leafy green vegetables: Spinach, kale, collard greens, and Swiss chard are excellent sources of calcium, vitamin K, and magnesium, all of which support bone health.
- Fatty fish: Salmon, sardines, mackerel, and tuna are rich in vitamin D and omega-3 fatty acids, which are beneficial for bone density.
- Nuts and seeds: Almonds, sesame seeds, chia seeds, and flaxseeds are good sources of calcium, magnesium, and phosphorus.
- Beans and legumes: Soybeans, chickpeas, lentils, and black beans provide calcium, magnesium, and protein, which are important for bone health.
- Fortified tofu: Tofu fortified with calcium and vitamin D is a nutritious option for vegetarians and vegans to support bone health.
- Whole grains: Whole grains like oats, quinoa, brown rice, and whole wheat contain magnesium and phosphorus, which contribute to bone health.
- Eggs: Eggs are a source of vitamin D and protein, both of which are important for bone density.
- Fruits: Some fruits, such as oranges, strawberries, and kiwi, provide vitamin C, which plays a role in collagen synthesis, a key component of bone tissue.
Incorporating a variety of these foods into your diet can help support good bone density and overall bone health. Additionally, maintaining a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is important for overall health and well-being.
Nutritional supplements also help support bone health, especially for individuals who may have difficulty obtaining sufficient nutrients from their diet alone or who have specific dietary restrictions.
References:
Guide to Natural Remedies for Health and Well-Being – Enrique Garza Gutierrez BSc, C.Ht.
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About the author: Mrs Chima Ejimofor is the lead partner of Infinite Health Consult, and is available for the purchase of FLP nutritional supplements, health talks and wellness seminars. She is based in Lagos, Nigeria. Telephone/WhatsApp: 07033179632, email: infinitehealthconsult@gmail.com
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