Six ways to keep your bones and body healthy as you age

by Harry Shelton
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Most people only expect to develop pains when they get old, but if you want to avoid having those problems, you should start changing your life.

Supporting your frame

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There are 206 bones in a human’s body. Nevertheless, as a woman, you have to be more attentive with how you treat yours; this is because a woman’s bone density is lower than a man’s. If that’s not enough, women lose even more bone density when going through menopause because of their decreasing estrogen levels. Estrogen is a major participant in bone cell production.

One of the most reliable ways to reinforce your skeleton is to consume foods with lots of calcium and Vitamin D because these nutrients are crucial in sustaining the bone’s tissues. Different types of exercises can help harden your spine, such as strength training, walking, and running. These kinds of exercise pressurize the bones, which motivates them and causes them to make brand-new cells.

It is recommended that you get a bone density test done at 65 years old to know if there’s weakness in them. However, if you’ve already had more than one breakage, it’s best to do the test earlier. Also, if you have conditions that prevent nutrients from going to your bones, you should contemplate doing an early test.

Listening to clues given by your body

While working out is good for your body, it also causes musculoskeletal injuries. Overexerting your muscles and not having the correct form when exercising can cause damage. These injuries cause many persons over the age of 50 to have orthopedic surgeries.

To avoid surgery, you must listen to your body’s cry for help. You should check on the discomfort or tenderness you’re feeling. If the tender areas aren’t getting better after two weeks or if you’re having numbness, you should visit an orthopedic doctor. Mixing different exercises can assist in targeting your muscles and preventing injuries.

Cut down on using ice

Upon receiving an injury or sprain, your first thought is to get a bag of peas to put on it. While ice can ease the pain you’re feeling, it can be harmful too. Using ice constricts the flow of blood, which stalls the inflammatory response time. People are often shocked when they see swelling, but sometimes it’s a good thing. It’s a part of recovering process because the body will cause an increase in the blood quantity to that region and distributes white blood cells and other fluids to the area to fix the injury.

Another misconception is that when you have a sore area after exercising, you should put ice on it; unfortunately, you should do the exact opposite, allowing your body to repair on its own.

Give credence to physical therapy

If you experience musculoskeletal pain, you should drop by your doctor. You will be offered different methods to help with healing, such as physical therapy, surgery, or medication. Physical Therapy assists with strengthening the area of discomfort. It also helps to reeducate your nervous system so that is is sensitive to hurtful or pain signals.

Sometimes medication is required to help with healing, but the healing time is faster with physical therapy.

Consider your pelvic floor

The most popular and frustrating musculoskeletal issues faced by people are back pains. The most prominent cause of back pain is compressed nerves, weak glutes, herniated disc, and poor posture, but it can also be motivated by pelvic floor imbalance. A pelvic floor is a bunch of tissues and muscles from the pubic bone to your tailbone.

Pregnant women are susceptible to have issues with their pelvic floor.

Sitting correctly

Sitting for a long time and this pandemic has caused many of us to stay home, causing poor posture, which causes muscle tightness. If you sit at a desk daily, you should consider a seat that enables you to sit upright. You should get up and walk around every 20 minutes. Stretch and enjoy your walk.

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