Expert-backed tips to maintain bone health after the age of 30

With an increase in age generally comes a decrease in bone density. Hence, it becomes important to prioritise and protect your bone health, especially after the age of 30

Bones form an integral support system for the body, providing structure, protecting essential organs and facilitating movement. With an increase in age generally comes a decrease in bone density. Hence, it becomes important to prioritise and protect your bone health, especially after the age of 30.

There are two basic pillars for ensuring bone health – nutrition and exercise.

Nutrition for maintaining bone health after 30

It is important to focus on nutrition when it comes to maintaining bone health. One has to have a balanced diet, which contains ample proteins.

Calcium is an important nutrient that strengthens bones. “Calcium is generally found in dairy products and non-vegetarian food. However, vegetarians and vegans can opt for calcium supplement if required, as per doctor’s advice,” says Dr Sachin Bhonsle, Senior Consultant - Orthopedics & Joint Replacement Surgeries, Fortis Hospital, Mulund.

Another nutrient that is essential to maintain bone health is Vitamin D. “Calcium needs a transport system for absorption. Vitamin D plays this role. It is not readily available in foods, except some amount in eggs and other non-vegetarian food. One can get daily dose of Vitamin D from sunlight,” explains Dr Bhonsle.

Exercise for maintaining bone health after 30

The second important pillar for strong bones is daily exercise. One can opt for weight-bearing exercises for the lower body like running, jogging, racquet sports, gymming, cycling, etc. Dr Bhonsle mentions that weight training exercises are helpful for the upper body.

Other lifestyle habits for maintaining bone health after 30

Apart from nutrition and exercise, certain lifestyle habits can also help strengthen bone health, while others can lead to its deterioration. For example, habits like consumption of tobacco and alcohol are responsible for harming bone health.

While genetic factors play a role in bone health, diet, exercise and other lifestyle habits are controllable factors that can help maintain bone density and prevent bone-related issues as one ages. 

Disclaimer: This is for informational purposes only and does not replace professional medical advice. Kindly consult a qualified medical expert for personalised guidance.

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