We often think about keeping our hearts healthy or maintaining a good diet – but what about our bones?
Bones are living tissues that constantly renew themselves. However, as we age, this renewal process slows down, and bone density naturally decreases. This is especially for women after menopause. Low bone density increases the risk of osteoporosis, a condition that makes bones brittle and more likely to fracture.
Maintaining strong bones helps you stay active, independent and healthy well into your later years. The key lies in giving your body the nutrients and care it needs to keep bone renewal going strong. Here’s how you can do that:
When there’s too much LDL or triglyceride in your blood, cholesterol can start to build up in in your arteries, the blood vessels that carry oxygen to your cells. The build-up of plaque, called atherosclerosis, narrows the arteries and reduces oxygen flow, which can cause breathlessness. Part of the plaque may also break off and block a blood vessel entirely, leading to a stroke or heart attack.
Calcium is the main building block of bones and teeth, and adults typically need about 800 to 1,000 mg of calcium daily. The best sources include milk, yoghurt, cheese, tofu, green leafy vegetables and calcium-fortified soy or oat milk.
It’s not enough to just take more calcium! You also need vitamin D to help absorb it effectively. As a plus, vitamin D also supports muscle function, which also contributes to reducing your risk of falls and fractures.
Sunlight is a good source of vitamin D, and you only need to spend around five to 30 minutes in the sun, twice a week, to reap the benefits. You can also try taking more food such as salmon, eggs and other fortified dairy products, all of which are known to have good vitamin D content.
Strength training refers to any exercise that uses resistance to build muscles. But it goes beyond simply building muscles. Such training puts stress on bones, which in turn signals bone-forming cells to start work. The result? Slower bone loss and stronger, denser bones. You’ll also gain better strength and stability, which helps reduce the risk of falls in the long run.
Strength training doesn’t need to be hard. Check out these simple exercises to strengthen bone health, add in a few pushups or squats at the end of your daily walk, or even carry your groceries back from the market instead of pushing them in a trolley – the little steps add up!
Do remember: If you have any pre-existing health conditions, it’s best to check with a medical practitioner before you start any exercise!
Certain habits can affect bone health more than we realise. Smoking and excessive alcohol consumption can slow down bone formation and reduce calcium absorption. High salt intake may also cause calcium loss through urine. Try to keep these habits in check while maintaining a balanced diet rich in fruits and vegetables.
Whether through calcium-rich foods, vitamin D supplements, or an active lifestyle that includes strength training, small daily choices can make a big difference to long-term bone strength. So keep moving, eat well and give your bones the care they deserve.
If you find it difficult to meet your daily calcium needs through diet alone, calcium supplements can help fill the gap. Check out our range of bone care supplements and speak with your Unity pharmacist for advice on the right supplement and dosage for your age and lifestyle. You can also watch this video to find out more about osteoporosis.
The good news? It’s never too early, or too late to build stronger bones through smart nutrition, good habits and regular exercise! Get started now!
