BONE PROTECTION TIPS
During my years working as a pharmacist, I've observed that many people are unaware that they have been losing bone mass over the years. They only realize this issue when they experience a sprain, a bump, or a fall that results in a broken bone without prior warning. Fractures in small bones (such as fingers, wrists) or major bones (such as the spine and hips) can drastically alter our lives. As we age, the risk of our bones becoming weaker increases. This implies a higher potential for severe bone fracture problems as we grow older.
The Good News Is:
If we start taking care of our bones and muscles from a young age, we can slow down and prevent bone fracture problems. Many might wonder, "At what age should we begin taking care of our bones and muscles?" When we reach the age of 30 and above, it means we have reached the peak bone mass development. From then on, we may start losing bone mass. Hence, we need to start caring for bone mass from childhood to age 30 and maintain it forever. To preserve and lead a happy and healthy life, we must maintain the quality of life, mobility, and independence by taking good care of our health.
The following tips can guide you effectively in protecting your bones:
1. Move Every Day
Movement and exercise can help strengthen your bones, enhance coordination, and improve your balance. Walking, climbing stairs, and weightlifting are good bone-strengthening activities. These movements and exercises can be easily done comfortably at home. So, don't wait any longer! Move and exercise every day!
2. Eat a Balanced Diet
A balanced diet involves choosing foods that contain nutrients such as vitamins, minerals, fats, and proteins to maintain bone health. Consume a varied diet with plenty of vegetables, good proteins like lean meat, fatty fish, nuts, and good fats like nuts, seeds, fish, eggs, and cheese.
3. Sunlight Exposure
Vitamin D is produced through exposure to sunlight. Vitamin D aids in the absorption of calcium and phosphorus in our intestines, and these minerals are crucial for bone health. There's plenty of sunlight in our country, so spend about 10-15 minutes in the morning or late afternoon 3 to 4 times a week to expose yourself to sunlight without applying any sunscreen.
4. Checkups
No one likes surprises. Consult your pharmacist or doctor to get a bone health checkup. A general recommendation for bone checks is for women aged 65 and above and men aged 70 and above. Both groups should undergo bone checks every year. However, this is if you have NO illnesses or are not taking any medications. Seek treatment if your bones need attention.
Your well-being is our priority. Follow our blog for health care tips and bone protection.
During my years working as a pharmacist, I've observed that many people are unaware that they have been losing bone mass over the years. They only realize this issue when they experience a sprain, a bump, or a fall that results in a broken bone without prior warning. Fractures in small bones (such as fingers, wrists) or major bones (such as the spine and hips) can drastically alter our lives. As we age, the risk of our bones becoming weaker increases. This implies a higher potential for severe bone fracture problems as we grow older.
The Good News Is:
If we start taking care of our bones and muscles from a young age, we can slow down and prevent bone fracture problems. Many might wonder, "At what age should we begin taking care of our bones and muscles?" When we reach the age of 30 and above, it means we have reached the peak bone mass development. From then on, we may start losing bone mass. Hence, we need to start caring for bone mass from childhood to age 30 and maintain it forever. To preserve and lead a happy and healthy life, we must maintain the quality of life, mobility, and independence by taking good care of our health.
The following tips can guide you effectively in protecting your bones:
1. Move Every Day
Movement and exercise can help strengthen your bones, enhance coordination, and improve your balance. Walking, climbing stairs, and weightlifting are good bone-strengthening activities. These movements and exercises can be easily done comfortably at home. So, don't wait any longer! Move and exercise every day!
2. Eat a Balanced Diet
A balanced diet involves choosing foods that contain nutrients such as vitamins, minerals, fats, and proteins to maintain bone health. Consume a varied diet with plenty of vegetables, good proteins like lean meat, fatty fish, nuts, and good fats like nuts, seeds, fish, eggs, and cheese.
3. Sunlight Exposure
Vitamin D is produced through exposure to sunlight. Vitamin D aids in the absorption of calcium and phosphorus in our intestines, and these minerals are crucial for bone health. There's plenty of sunlight in our country, so spend about 10-15 minutes in the morning or late afternoon 3 to 4 times a week to expose yourself to sunlight without applying any sunscreen.
4. Checkups
No one likes surprises. Consult your pharmacist or doctor to get a bone health checkup. A general recommendation for bone checks is for women aged 65 and above and men aged 70 and above. Both groups should undergo bone checks every year. However, this is if you have NO illnesses or are not taking any medications. Seek treatment if your bones need attention.
Your well-being is our priority. Follow our blog for health care tips and bone protection.
US 23697 
BR 19929 
GB 12451 
CA 9999 
AU 8965 
IE 4962 
NZ 3417 
IN 2716 
