Mon. August 22, 2016

< Back

How to Keep Bones Stronger Longer

The Sunday-Express (UK) offers “from drinking milk to sleeping,” ways to “future-proof your bones.”

Tips are provided for various age groups. These include:

Twenties: “Aim for a minimum of 700mg of calcium a day – the equivalent of a pint of milk. Low-fat dairy is the best food source, but calcium is also found in tinned salmon and sardines, kale, broccoli and spinach, dried fruits, such as figs and currants, and calcium-fortified breakfast cereals.”

Thirties: “Breakdown of bone tissue leads to a steady loss of density from this decade onwards. High stress levels and inactivity can increase this deterioration.”

Forties: “Sort out stress. “’Too much stress makes the body leech calcium from the bones,’ says leading nutritionist Patrick Holford. “Stressors include caffeine, nicotine, drugs and physical or emotional pressure.”

Fifties: “Eat more pulses and soya – both contain a chemical that mimics oestrogen and may protect against joint and back pains. Studies have also shown that a diet rich in prunes can help prevent the detrimental effects of the menopause on bone density.”

Over 60: “Gentle walking, dancing or gardening will help retain mobility. Older people who walk outside for 20 minutes, three times a week, are less likely to suffer fractures as stability is improved.”