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5 lifestyle changes to help build ageing bones and avoid fractur
Maintain calcium and vitamin D intake, make sure we do load-bearing exercises regularly, and maintain an ideal BMI (body mass index)
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1. Walk if you don’t, run if you do
Walking is good. Running is better if you’re already a walker; the key is to put more weight on your frame than it’s used to.
Weight-bearing exercise strengthens bones in two ways: it prompts muscle to pull on the bone and it makes the bone react to high-impact force. Both of these actions encourage bone building.
Studies have also found that maintaining bone marrow health keeps bones healthy. With age our bone marrow is inclined to turn to fat, rather like the rest of us. And fat has a negative impact on bone metabolism.
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2. Hop (skip and jump)
Just five minutes of high-impact exercise a day could have a profoundly positive effect on bone health.
In one study, subjects hopped on the same leg every day for six months. At the end of that time, scans revealed that bone density has improved in that leg and decreased in the non-hopping one.
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3. Add resistance if you cycle or swim
If your body weight is supported by a bike or water, you’re going to miss out on the “weight-bearing” advantage of fast walking or running. You don’t have to add weights to the mix; you could work against resistance bands.
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4. Look after your gut microbiome
The microbiome is the new buzzword in good health – that is, looking after our gut’s health flora and fauna.
Eating a gut-friendly, high-fibre diet is obviously good for all-round better health, but one study indicates that taking a probiotic supplement might be especially good for bone health.
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5. Get enough sleep
Good sleep helps to build bones.
While you’re sleeping your body goes into repair mode, replenishing old cells with new ones and boosting your immune system. That means it is also building bone, so make sure you get enough shut-eye, at least seven hours a night.
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CURATOR'S NOTE
The global burden of osteoporosis has doubled in the last 30 years, while hip fractures, almost always a consequence of osteoporosis, are also expected to double over the next 30 years, according to two recent studies. Whether that happens depends on the cause of the condition and a patient’s age. It can be stopped or reversed with lifestyle modifications. #health #healthcare #lifestyle
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