As you get closer and closer to your golden years, you want to do all you can to stay healthy. A big part of doing so will be ensuring your bones and joints stay in the best possible shape. When this is not the case as you age, the results can be osteoporosis, arthritis, or other problems that may limit your mobility and decrease your quality of life. To keep yourself feeling decades younger than your actual age, use these tips to maintain healthy bones and joints.
Get Plenty of Calcium
Perhaps more than anything, having plenty of calcium in your diet each day will help keep your bones and joints healthy as you get older. Dairy products are an excellent source of calcium, as are nuts, cruciferous vegetables like broccoli or kale, and certain types of fish, such as salmon or sardines. Should you have trouble getting enough calcium from the foods you eat, your doctor may suggest you take a calcium supplement.
Get Plenty of Exercises
Along with calcium, staying active as you approach your golden years will help your joints and bones stay strong. To get the best results, you will want to concentrate on weight-bearing exercises like those recommended by orthopedics professionals, such as walking, climbing stairs, push-ups, or lifting weights. However, don’t assume you have to engage in heavy-duty workouts to get great results. Actually, moderate exercise for 20-30 minutes several times per week will work just fine.
Sunlight and Vitamin D
As you get older, you need to get as much Vitamin D as possible to help your bones and joints stay strong. While you can get Vitamin D from such foods as tuna, eggs, mushrooms, milk, and cereals, you can also get lots of Vitamin D by being out in the sunshine on a regular basis. If you decide to take a few walks on some sunny days, you can get your exercise and a daily dose of Vitamin D at the same time.
Avoid Substance Abuse
While substance abuse such as smoking or excessive alcohol can harm your body in many ways, it can do substantial damage to your bones and joints. Thus, if you are a smoker, now would be the perfect time to quit. As for drinking alcohol, it’s best if you limit yourself to no more than two drinks per day.
If you make these tips part of your daily routine, you’ll reach your golden years looking and feeling better than you ever thought possible.
