With the aging process, the body undergoes different changes, as is the case of bone structure, where bone mass and bone mineral density decrease (Urra et al, 2021); this causes older adults to be more fragile and at risk of suffering injuries or fractures. The most common disease associated with this is osteoporosis.
1. Consume calcium and vitamin D
Calcium is a very important mineral for the correct functioning of the organism and two of the fundamental processes it enables are: bone formation and muscle contraction (Lewis, 2021).
Everyone requires an adequate intake of calcium to prevent their bones from weakening, this mineral is obtained from foods such as dairy products, Omega 3, orange juice, some vegetables and blueberries; however, a curious fact is that vitamin D is necessary for the body to properly absorb calcium; this is obtained from exposure to sunlight on a regular basis (approximately 10 minutes and at times when radiation does not have a negative impact on health) at least three times a week (Lopez, 2019).
2. Avoid a sedentary lifestyle
Having an active life will always be associated with maintaining an optimal level of health. Performing supervised physical exercise helps to strengthen bones and muscles, which reduces the risk of injuries or fractures.
3. Reduce consumption of harmful foods
It is important to limit the consumption of salt and processed foods, because if a person's diet is high in salt, the body reduces its calcium levels and, therefore, the bones become weaker. Alcohol and tobacco should also be avoided, as well as caffeine consumption (National Osteoporosis Foundation, n, f).
4. Perform bone density test
This test allows to know the strength of the bones of the older adult and determine if there is a risk of osteoporosis. Based on this evaluation, a specialist can determine the indications that the person should follow.
Bibliographic references
Lopez, M. (2019) How can we take care of bones from old age onwards? Cuidum. Retrieved from: https://www.cuidum.com/blog/como-podemos-cuidar-de-los-huesos-a-partir-de-la-tercera-edad/#:~:text=In%20the%20case%20of%20people,y%20in%20the%20case%20of%20increases20increases%20the%20most%2020more%20muscular.
National Osteoporosis Foundation (n,f) Tips on what to eat to improve your bone health. Healthy Bones. Retrieved from: https://huesosanos.org/su-guia-para-una-dieta-saludable-para-sus-huesos/consejos-sobre-que-comer/
Urra, C; Vidal, R; Rivera, M; Urzúa, A; Marques, A; Lázaro, E; Cossio, M. and Gomez, R. (2021) Bone mineral density in adults: A systematic review on measurement techniques. Rev Esp Nutr Comunitaria 27(4). Retrieved from: https://www.renc.es/imagenes/auxiliar/files/RENC_2021_4_13._RENC-D-21-0012.pdf
