Our bones, all 206 of them, are the building blocks of our bodies (along with cartilage, ligaments, tendons and joints). Together, they’re the framework that helps power us through life – so taking action to maintain a strong and healthy skeleton can be an investment in your long-term mobility.
Boosting your bones
Enjoying the richness of life as you age can depend heavily on your ability to stay physically active as you age. This means relying on the strength of your bones, which may prove to be more difficult as time passes. Bones are susceptible to weakening with age, increasing the risk of fractures and osteoporosis. Medical professionals agree that combining a nutritious diet with regular exercise benefits your bones to keep you moving confidently from one thing to the next. A few lifestyle modifications can help to keep your bones strong and preserve your independence.
It’s a well-known fact that proper nutrition is essential to protecting your body from disease, infection, injuries and even early death. Calcium, vitamin D, magnesium and vitamin K are among the most important contributors to strong bones. And, while simple supplements are an option, it can be more satisfying and effective to get these essential vitamins and minerals the enjoyable and delicious way: from good food and active living.
Consult an official food guide, a well-respected online site or a nutritionist to explore the benefits and even serving sizes of different foods that will boost your bone health. To ensure you’re getting enough calcium, add dairy products, leafy greens, nuts, seeds and fortified foods to your table. For magnesium, look to whole grains, legumes, and a moderate supply of dark chocolate. Broccoli and brussels sprouts are packed with vitamin K, which helps bind the calcium in your bones and tissues. A steady supply of protein, found in meats, fish, eggs and other foods can contribute to repairing and replacing damaged tissue and bone. When you combine everything with a daily dose of sunshine, fresh air and exercise, your bones will thank you.
Energize with exercise
Regardless of your age, there’s no better benefit for your body than staying physically active. Exercising doesn’t always require hitting the gym or chalking up laps in the pool – it can include just about anything that requires some physical effort. Bones respond to weight-bearing exercise, which means using your strength to move in any number of ways. Think of walking, dancing, washing your car, pushing a lawnmower or chopping firewood; it all amounts to using your own strength to build and maintain strength.
One of the secrets to success is to turn your exercise regime into a routine. If you can commit to exercising for 30 minutes a day, you’ll feel stronger and more capable of performing any number of tasks with greater ease. Of course, it always makes sense to consult a physician before undertaking a serious exercise program.
In addition to strength conditioning, striving to preserve your natural balance and posture will do a lot to prevent falls and injuries that, in turn, can contribute to serious downturns in your overall health. Making time for a yoga or tai chi session or a game of golf can improve your stability, flexibility and coordination, and nourish a meditative mind.
Longing for longevity
Living a longer, healthier life is also helped by abstaining from known unhealthy habits. Studies have shown that smoking reduces bone density and blood supply to the bones, while excessive drinking can interrupt the absorption of bone-building calcium. Quitting smoking and limiting your alcohol consumption can bring benefits that you will literally feel in your bones.
Medical opinion
If bone density becomes a concern in your later years, medical advice and tests for detecting osteoporosis may become necessary. Early detection can be important to prevent further degradation.
Some seniors and those with a history of bone ailments undergo routine dual-energy X-ray absorptiometry (DXA) tests to measure bone mineral density and monitor the onset and advancement of osteoporosis. DXA scans can help doctors assess the risk of fractures and bone loss – and if necessary, discuss prevention and treatment options.
The idea is to support your body’s ability to handle the demands of everyday life, whether taking the trash to the curb or playing with the kids or grandkids. Investing in your own functionality will have long-lasting rewards.
Maintaining healthy bones goes along with so many other habits to promoting an enjoyable life. All the effort that you put into enhancing and protecting your health might benefit you financially as well. For example, proactive life insurance like Manulife Vitality is gaining lots of attention among people who are interested in matching their physical and financial health with their long-term goals.
Speak to your advisor for more information.
