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在线翻译:
szdaily -> Lifestyle
How to protect your bones as you age
    2017-October-27  08:53    Shenzhen Daily

EVERYTHING hangs on your bones — literally — so it makes sense to take care of them if you want to stay active into your golden years. One of the growing risks the human body faces as you age is increasing fragility, which makes you more susceptible to broken bones.

Osteoporosis — a condition in which bones become more porous, weak and brittle — puts older adults at higher risk for fractures. Many people don’t even know they have it until the damage is done and they suffer a break. But regardless of age or fitness level, there are things you can do to reduce the risk.

“Bones are constantly breaking down and rebuilding,” said Dr. Joshua Grahlman, founder of Clutch Physical Therapy in New York City. “As you age, you’re less resilient. Basically, you need to keep stresses on your bones and keep moving so that you don’t become more frail.”

If you have not yet begun taking steps toward strengthening your bones, now is the time to start.

Exercise every day

Doctors say physical activity helps build bone tissue as well as muscle.

“Move it or lose it,” said Grahlman. “You just have to be active. It doesn’t have to be that long, so there’s really no excuse to not move.”

A combination of exercise activities can multiply the benefits. Strength training makes your muscles physically stronger; resistance exercises may promote bone development and protect against injury; and cardio workouts (even a brisk walk) will boost heart health.

To help avoid premature bone loss, trainers also suggest incorporating intervals — short bursts of speed — into your workout.

For optimal results, aim for at least 30 minutes of physical activity each day.

Nutrition for

healthy bones

What you eat is an essential component of maintaining bone health as you age. Experts recommend a diet that includes plenty of fruits, low-fat dairy products and vegetables.

Calcium is an essential mineral that supports bone growth and health. Incorporate calcium-rich foods like milk, yogurt, cheese, spinach, kale, broccoli, sweet potatoes, green beans, and almonds into your diet. Some orange juices come fortified with calcium, too.

“Anything high in calcium is good,” Grahlman said. “It’s really more important to get it from a balanced source than it is to just have a lot of it.”

If you don’t consume enough calcium on a daily basis, consult a doctor about whether you should add a supplement into your routine.

But be sure to put down the salt shaker while preparing meals. The National Osteoporosis Foundation recommends a low-sodium diet because salt leaches calcium from the body.

Bones also need vitamin D, which we get naturally from sunlight and foods like fatty fish, egg yolks, liver, and in fortified milk and dairy products. It helps the body absorb calcium and build bone and muscle.

Good habits are important

Lifestyle habits and the choices you make in social settings can also affect your bone density over time.

Doctors say smoking can take a toll on your bones, so it’s important to quit — or better yet, never start. Research has shown smoking is a risk factor for developing osteoporosis and bone fractures later in life.

Heavy alcohol use, particularly when it begins in adolescent years, can also increase the risk of brittle bones and osteoporosis.

Believe it or not, lack of sleep and too much stress may affect your bone density. A study published in May looked at sleep quality and bedtimes for 915 men and women aged 45-65 and found that those who reported poorer sleep or went to bed later were more likely to have lower bone density.

Stress and depression may also elevate cortisol levels, which has been associated with bone loss.

There are also some risk factors you can’t control. Women are more likely to get osteoporosis than men, with white and Asian women being especially susceptible. Thinner women and those with a family history of osteoporosis also face a higher risk.(SD-Agencies)

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