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6 Foods You Should Eat More In Your 50s And 60s To Prevent Bone Pain And Improve Your Bone Health

Every person experiences ageing differently, these changes vary biologically and physiologically in different parts of the body in different individuals. As we grow older, especially in our 50s and 60s, our bones structure changes and gradually become weaker, more fragile(osteoporosis) and more likely to break(fracture), and bone mass reduces and becomes less dense. With increasing age, these changes usually occur because our body reabsorbs calcium, phosphate, and other minerals from our bones instead of keeping the minerals in the bone, as a result, osteoporosis and bone pain occurs.

Image source: Medical News Today

According to several studies, good nutrition that contains vitamin D, calcium, vitamin K, magnesium, proteins, phosphorus, and other nutrients play a significant role in preventing osteoporosis, bone pain and improving bone health in adults. These nutrients help in bone buildup, repair, and growth, and bone and mineral homeostasis. Aside from regular exercise, eating foods rich in calcium and vitamin D is one of the most effective and natural ways to prevent osteoporosis and improve our bone health as we grow older, especially in our 50s and 60s. Thus, we recommend the following food for people in their 50s and 60s.

1. Seeds

Image source: Times of India

Pumpkin seeds, flaxseed, and chia seeds are good sources of calcium, magnesium, phosphorus, fibre, as well as omega-3 fatty acids that lower cholesterol and reduce inflammation of the bone. According to Cleveland Clinic, calcium is one of the primary building blocks of a strong and healthy bone that prevent bone pain or osteoporosis, especially in old people.

2. Nuts

Image source: FirstCry Parenting

Nuts such as almond and walnut contain calcium, magnesium, and phosphorus that helps strengthen bones. While magnesium helps the bone to absorb and retain calcium in the body, phosphorus is a key component that helps in the formation of bones and teeth.

3. Beans

Image source: Food Network

Beans are asked with a hearty dose of bone-building nutrients such as phosphorus, calcium, and magnesium, all of which can reduce the risk of osteoporosis and bone pain in old age.

4. Cruciferous vegetables

Image source: Healthline

Regular consumption of cruciferous vegetables like kale, cabbage, okra, and broccoli are excellent sources of vitamin K that works in tandem with calcium in building healthy bones. Cruciferous vegetables contain other important bone nutrients such as vitamin A, calcium, and magnesium that can fortify our bones in our 50s and 60s.

5. Whole grain and fortified juice

Image source: Well Plated by Erin

Unlike cruciferous vegetables, fortified foods like cereals and fruits provide a high amount of calcium and vitamin D that contributes to healthy bone growth. Regular consumption of oatmeal, whole grain bread, orange juice, and breakfast cereals can boost our bone calcium levels in our 50s and 60s and reduce the risk of bone pain.

6. Fatty fish

Image source: The Guardian Nigeria

Fatty fish like tuna and salmon are good sources of vitamin D, a fat-soluble nutrient that plays a key role in bone growth and remodelling. It also helps in calcium absorption. Studies also show that omega-3 fatty acids can improve bone strength in our 50s and 60s by boosting the amount of calcium in our bones and reducing the risk of osteoporosis.

Meanwhile, if you're experiencing slight or severe bone pain in your 50s or 60s, reduce the consumption of sugary foods, high-sodium foods, red meats, and alcohol.

Content created and supplied by: VickyPlain (via Opera News )


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