With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength, endurance and flexibility — factors that can affect your coordination, stability and balance.

Things you can do to promote bone, joint and muscle health

Increase calcium: 1,200 mg daily for women age 51 and older and men age 71 and older

    • Milk and all dairy products
    • Dark green leafy vegetables, such as broccoli, spinach and kale
    • Salmon, other fish with bones (sardines)
    • Tofu
    • Ask your doctor about calcium supplements if the diet is not supply your needs

Increase Vitamin D – 600 international units for adults up to age 70 and 800 IU for adults over 70. Regular exposure to sunlight will supply vitamin D

    • Tuna and salmon
    • Eggs (yolk)
    • Vitamin D-fortified milk
    • Fortified cereals
    • Ask your doctor about vitamin D supplements

Regular Moderate Physical Activity

    • Weight-bearing exercises
    • Walking and jogging
    • Tennis
    • Climbing stairs
    • Weight training can help you build strong bones and slow bone loss.

Avoid substance abuse

Avoid smoking

Limit alcoholic drinks – ask your doctor what is safe for your age, sex and health.

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