How to slow down bone loss as you age


Posted at Oct 23 2023 03:31 PM

Photo source: Unilab
Photo source: Unilab

Bones play many roles in the body - they provide structural support for our body, protect our vital organs, and facilitate body movement.7

Whether it is maintaining an active lifestyle, enjoying pastimes like gardening, cooking or playing musical instruments, spending quality time with our grandchildren, or savoring the freedom of retirement, our bones play an essential role in supporting our daily lives and staying engaged in the activities we love.
Understanding bone health

Our bones are continuously changing. New bone is made and old bone is broken down. When we are young, our bodies build new bones faster than they break down old ones, so our bones become stronger. This process continues until around age 30. After that, we lose more bone mass than we gain.

But the good news is that there are ways to help prevent severe bone loss as we age. For most people, proper nutrition and regular exercise may slow down bone loss.1

Maintaining healthy bones through proper diet and exercise can also protect us against osteoporosis and related fractures as we get older.6

So, do not let your body go "bone-krupt", and start investing in your "bone bank" today.

Photo source: Unilab
Photo source: Unilab

Move those bones and joints
James Levin, a professor of medicine at the Mayo Clinic coined the phrase, 'sitting is the new smoking.' A sedentary lifestyle may negatively affect our mobility, flexibility, and balance.
Experts recommend daily exercise to help optimize strength. Even low-impact activities like a 30-minute walk each day may help enhance bone strength, flexibility, and endurance.
Tailor your exercise routine to your age and preferences. Whether it is walking, swimming, chair exercises, yoga, pilates, or biking, maintaining flexibility as you age is achievable, ensuring you remain active and independent.
Bank on Calcium, Vitamin D, and Protein

● Our bodies need calcium for building and maintaining strong bones.2
● Some calcium-rich foods include spinach, saluyot leaves, malunggay (moringa) leaves, and pumpkin.
● There are also fruits that are rich in calcium, such as oranges, papaya, guyabano (soursop), langka (jackfruit), and strawberries.
● Small fish like dilis (anchovies) and sardines, as well as seafood like shrimps, mussels, bangus (milkfish), and hasa-hasa (short mackerel) are also rich in calcium.
● A daily intake of 1000mg of calcium is recommended for adults to maintain bone health.8

Vitamin D
● For calcium to be absorbed by the bones, we also need Vitamin D.8
● Sunlight exposure is a natural source of Vitamin D, and even as little as 15 minutes of daily exposure can already enable the body to store vitamin D, and help strengthen bones.3

● Protein makes up a major part of the mass and volume of our bones, and it plays a significant role in bone health.
● Healthy sources of protein include dairy products, fish, poultry, legumes, whole grains, nuts, seeds, and some vegetables such as corn, broccoli, and asparagus.5
● Eggs, including balut or fertilized duck eggs are also rich in protein.4
● Health professionals recommend a daily protein intake of at least 0.36 grams per pound of body weight (equivalent to 0.8 grams per kg). For example, if you weigh 120 pounds, this translates to 43 grams of protein per day, while someone weighing 150 pounds should aim for around 54 grams a day. (Protein requirements can also vary based on factors such as age, level of physical activity, and overall health. It’s best to consult with your primary care physician to determine your individual protein needs.) 9
Supporting strong bones and healthy joints
Manganese, Zinc, and Magnesium are also essential minerals responsible for strong bones and joint flexibility. Together, they help contribute to smoother and more agile movements, allowing you to embrace life's activities without experiencing joint discomfort or pressure.
While we may improve our diet, it may still not consistently provide the daily requirements for calcium, vitamin D, protein, and essential minerals. To ensure that our body meets these nutritional needs, especially as we age, it's important to explore supplementary options.
Minerals + Cholecalciferol (Vitamin D3) (CALCIUMADE®) is enriched with calcium and Vitamin D3 that help your body to receive the vital nutrients needed for strong bones and healthy joints with proper diet and exercise.
Your bones are your lifelong companions. Maintaining a healthy lifestyle, staying active, and supplementing your diet with Minerals + Cholecalciferol (Vitamin D3) (CALCIUMADE®) can help achieve a healthier, more active future, and ensure that you can continue doing the activities you love.

Photo source: Unilab
Photo source: Unilab

Minerals + Cholecalciferol (Vitamin D3) (CALCIUMADE®), is available in leading drugstores nationwide such as Mercury Drug, Watsons, Rose Pharmacy, and South Star Drug.
For more information about Minerals + Cholecalciferol (CALCIUMADE®), visit their official website.

If symptoms persist, consult your doctor.

ASC Reference No.: U0009P101223C

1. OrthoInfo. Healthy Bones at Every Age. Copyright ©1995-2023 by the American Academy of Orthopaedic Surgeons. All rights reserved.
2. National Institutes of Health. Office of Dietary Supplements. What is calcium and what does it do?
3. Irish Osteoporosis Society. Osteoporosis Guidelines 2 For Health Professionals.
4. National Nutrition Council. Are there good nutrients in Balut?
5. Harvard Health Publishing. Harvard Medical School. Essential nutrients your body needs for building bone. © 2023 Harvard Health Publishing® of The President and Fellows of Harvard College.
6. Unilab. What is bone banking? 2019 All rights reserved © UNILAB, INC.
7. International Osteoporosis Foundation. Bone Biology. 
8. Unilab. Recommended Calcium Intake for Various Age Groups. 2019 All rights reserved © UNILAB, INC.
9. UCLA Health. Are you getting enough protein? Here's what happens if you don't. 

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