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)
- 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
- Climbing stairs
- Weight training can help you build strong bones and slow bone loss.
Avoid substance abuse
Limit alcoholic drinks – ask your doctor what is safe for your age, sex and health.