Healthy Lifestyle during the peak bone-building years - ends when you are around 30 - contribute to higher peak bone mass and reduce the risk of osteoporosis later. The same measures can reduce the risk of falls and improve their overall health, if adopted at any age.
Build and protect bone mass
Ensuring adequate calcium and vitamin D in the diet. Your age, medications, health and normal daily diet are the factors that influence the amount of calcium and vitamin D may be necessary. If you're considering calcium or vitamin D, ask your doctor what dose is right for you.
In general, experts recommend that men and women over 50 consume 1,200 milligrams of calcium per day and 400 to 600 International Units (IU) of vitamin D per day. Experts also suggest getting 10 to 15 minutes twice a week of unprotected sun exposure to ensure adequate levels of vitamin D.
Exercises to strengthen bones and improve balance. Weight exercises such as walking, to stimulate your body to increase bone density. Exercise also increases your overall strength, making it less likely to fall. Try to exercise 30 minutes a day most days of the week.
Balance training is also essential to reduce the risk of falling, because the balance tends to deteriorate with age. Some exercises are especially effective in helping to maintain and improve balance. Try standing on one leg for long periods of time more and more to improve its overall stability. Activities such as tai chi can help balance, too.
Do not drink too much or smoke. Keep in bone mineral density, avoiding the excessive use of alcohol and not smoking.
Reduces the risk of falls
Evaluate your home for fall risks. Remove throw rugs, keep electrical cords against the wall and clear of furniture and excess of anything that might get you. Ensure that all rooms and the transition is well lit.
Get your eyes checked every two years or more often if you have diabetes or eye disease.
Be aware of the side effects of medications. A feeling of weakness and dizziness, which are the possible side effects of many medications, can increase your risk of falling. Talk to your doctor about the side effects of medications.
Build and protect bone mass
Ensuring adequate calcium and vitamin D in the diet. Your age, medications, health and normal daily diet are the factors that influence the amount of calcium and vitamin D may be necessary. If you're considering calcium or vitamin D, ask your doctor what dose is right for you.
In general, experts recommend that men and women over 50 consume 1,200 milligrams of calcium per day and 400 to 600 International Units (IU) of vitamin D per day. Experts also suggest getting 10 to 15 minutes twice a week of unprotected sun exposure to ensure adequate levels of vitamin D.
Exercises to strengthen bones and improve balance. Weight exercises such as walking, to stimulate your body to increase bone density. Exercise also increases your overall strength, making it less likely to fall. Try to exercise 30 minutes a day most days of the week.
Balance training is also essential to reduce the risk of falling, because the balance tends to deteriorate with age. Some exercises are especially effective in helping to maintain and improve balance. Try standing on one leg for long periods of time more and more to improve its overall stability. Activities such as tai chi can help balance, too.
Do not drink too much or smoke. Keep in bone mineral density, avoiding the excessive use of alcohol and not smoking.
Reduces the risk of falls
Evaluate your home for fall risks. Remove throw rugs, keep electrical cords against the wall and clear of furniture and excess of anything that might get you. Ensure that all rooms and the transition is well lit.
Get your eyes checked every two years or more often if you have diabetes or eye disease.
Be aware of the side effects of medications. A feeling of weakness and dizziness, which are the possible side effects of many medications, can increase your risk of falling. Talk to your doctor about the side effects of medications.
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