As our bodies age, there's no doubt that we need different things than we used to. The human body is a complicated assembly of bones, muscles, and joints that can all function well into our golden years - as long as we know how to take care of them. But what works when you are young may not work as well as you become older. This is partially due to changes in the body, but more so due to the fact that you may not be as active as you once were and hence, are not in as good of shape to begin a rigorous plan.
Before you can begin to strengthen your bones and joints, you will want to talk to your doctor to see what they recommend. If you haven't been active in a long time, your doctor can assess where you might want to begin and what you might want to avoid, based on your current physical health. Though some people can simply spring right back into an exercise program, chances are good that you may end up doing more harm than good if you go that route.
The main concerns with bone and joint health when you're over 50 is that you do not lose the strength that you already have - even if it's not a lot. As your body ages, it naturally begins to lose tone and stability, which can lead to problems with strength and balance. To offset this loss, you need to begin an exercise and nutrition program that will help you slow the effects of aging. Your exercise plan should include some form of cardiovascular activity, like walking or swimming as well as a strength training program. The cardiovascular program will keep your heart and muscles conditioned, while the strength training will help you build up muscle strength to protect your joints.
But while many of is already know the value of exercise for your body, there is one aspect of exercise that often gets neglected - balance. Too often, people fall or injure themselves because their balance and their stability are not as great as they used to be. And even more often, you don't realize it until you've had a bad accident. To combat this, you need to start some sort of stability exercise program, like Yoga or T'ai Chi. Both of these activities will help you learn how to balance your body again, as well as provide you with a wider range of motion and flexibility. You might also want to invest in a balance board to help you practice at home.
Nutrition is another valuable part of your bone and joint health. It seems that many adults feel that if they didn't eat right when they were younger, there's no sense in eating right now. But this is a false assumption. By taking the time to eat more calcium and vitamin D, you can begin to strengthen your body from the inside out. In addition, supplements like calcium can help you fulfill your RDA of this mineral. You might also want to look into glucosamine chondrotin as a supplement as well - provided your doctor agrees that you can take it. Glucosamine has been show to help those with weaker bones and joints stay strong and active.
In some cases, you might need a prescription bone strengthener to help you create more bone density. When your bones are losing density, they have a greater chance of breaking and bending. But with a proper exercise program and dietary changes, you should be able to increase your chances of a long and active life.
Your skeleton is the frame upon which your body depends for support. It is more than a simple structure. Its bones conceal and protect vital organs. Without the bones to provide shape and support, you are as formless as the Blob. A joint is the place where two or more bones meet. Joints provide flexibility to the skeletal structure. They allow smooth movement, bending and elasticity. Without joints, you would be like the Tin Man.
Keeping healthy bones and joints is essential. If you do not take care of their health, you may feel the effects grow worse over the years. What, then, is the answer to keeping your bones and joints healthy? There are a number of ways of maintaining a healthy skeletal and joint system. Doctors stress various factors in your day-to-day life. They analyze your individual problems, genetic background and current life choices. They then focus on two distinct fields: diet and lifestyle. Within these two areas are five specific ways to maintain healthy bones and joints.
Diet
You are, so the saying goes, what you eat. There are certain foods connected with healthy bones and joints. Milk, milk alternatives, milk products and green vegetables are among the list of "musts." The reason is simple. They all contain high levels of calcium. Calcium is necessary for providing and maintaining healthy bones and joints.
Calcium is one of the essential ingredients behind the growth of healthy bones. It is aptly called the backbone of your skeleton. About 99 per cent of your calcium resides in your bones. It is stored there. When your body requires more calcium and you are absorbing insufficient amounts, your body withdraws it from your bones.
Other substances you need to consider are Magnesium (About 70 percent of it is in your bones.), Omega-3 fatty acids and vitamin C. These are also essential to ensuring healthy bones. Vitamin C helps nourish healthy joints and bones. Calcium, magnesium, and other mineral and vitamin deficiencies can be corrected by diet and/or the addition of various supplements. Keep in mind, however, that the specific requirements change with age.
Rule number one, therefore, is to ensure your body obtains and maintains the correct amount of calcium and other bone-friendly vitamins and minerals. The best way to accomplish this is to follow the government food guides. These handbooks list the correct amount of the various food groups required to remain healthy. Be sure to include lots of fresh fruit, vegetables, milk and their alternatives e.g. tofu, cheese, yogurt.
Realize, however, many minerals, vitamins and other necessary bone and joint strengtheners and builders cannot work on their own. They require something to increase their absorption into the body. Vitamin D is one of the better known. It helps the gut absorb calcium. It is available naturally but you can also take it in supplement form.
Rule number two, therefore, is to include Vitamin D and other enablers as part of your diet. Vitamin D is less common naturally than vitamin C. Foods rich in vitamin D include salmon, mackerel, sardines, tuna, eel, shiitake mushrooms and eggs. Other foods such as cereal and milk are fortified with vitamin D. It, too, is available in supplement form.
Rule number three: reduce the loss of calcium. Your body loses this mineral through sweat, urine and gut secretion. Furthermore, North American diets drive out bone and joint strengthening through their high-level intakes of sodium and protein and their low-level absorption of potassium and bicarbonate. If you add more fruits and vegetables to your diet, you can reverse the trend towards bone and joint concerns.
Lifestyle
You have a choice on how you want to live your life. This extends beyond eating sensibly into such factors as smoking and drinking. The smoking of cigarettes, the intake of various drugs and the drinking of caffeine and alcohol negatively affect your ability to maintain healthy bones and joints. Rule number four is to reduce or remove these habits. Everything in moderation is the key to maintaining a healthy life with healthy bones and joints.
The final way of maintaining and even increasing bone and joint health is through exercise. Regular exercise, particularly load bearing exercise, is good for you and all parts of your body. Walking daily can keep your body fit. It will keep your bones and joints strong and supple.
The five rules or ways to follow are simple. Eat properly, stressing bone-friendly foods. Include in your diet bone enablers and strengtheners. Avoid food and substances that subtract calcium from your bones and get off the couch and exercise your way to healthy bones and joints.
Grant Eckert has sinced written about articles on various topics from Home Security, Depression Cure and Mortgage. About Author: Grant Eckert is a writer for Lane Labs. Lane Labs is a leading provider of . Grant Eckert's top article generates over 90500 views. to your Favourites.