In youth, new bones are formed faster than old ones are destroyed, and bone mass increases. After the age of 20, this process slows down. By the age of 30 most people reach their peak bone mass, and it starts to decrease with age. Fortunately, there are ways that you can slow this process and strengthen your bones.
Dr. Tatjana
Maintain a stable, healthy weight
Low body weight is a major contributor to decreased bone density, and obesity increases the risk of fractures. This is especially important for postmenopausal women. During this period, estrogen levels decline and can no longer effectively protect bones.
Avoid low-calorie diets
A lack of calories slows metabolism, hunger, and loss of muscle mass. All of these harm bone health.
Diets of less than 1,000 kilocalories per day lead to a decrease in bone density.
Exercise
Studies of older men and women have confirmed that ===weight-bearing exercise increases bone strength and decreases inflammatory markers. Combine strength training with balance-oriented activities such as yoga and tai chi. Strength ...
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