We often think of his muscles or his heart, but rarely of his bones … until they remember us. However, it is well before 50 years that we must pamper them. For what ? Because after this age, the risk of osteoporosis explodes, especially in women. To avoid getting there, some simple everyday reflexes can make all the difference, especially in the evening. Here are six concrete gestures to adopt according to American specialist Alana Serota, doctor at the New York specialized surgery hospital.
What to eat in the evening to strengthen your bones
The first reflex to adopt is on the plate. In the evening, instead of nibble on anything, think of a protein and calcium -rich snack. According to a Harvard study, proteins are essential for the growth and repair of bones, while calcium constitutes the central element. “”If you don’t eat enough, your body will get it in your bones, which can weaken them“, Explains Dr. Serota. Dairy products remain a good option: yogurt, cheese, milk or kefir. For intolerants or those who do not consume, raw vegetables soaked in tahini, rich in calcium, do the trick very well.
A simple but very useful exercise: stand on one leg
Do you brush your teeth mechanically? Take the opportunity to do an exercise that stimulates bone density: hold the balance on one leg. “”This puts all the weight on a single member, which exerts beneficial pressure on the bones“, Explains the specialist. This posture, if it is repeated every day, strengthens bone solidity and limits the losses linked to time. The American academy of orthopedic surgeons recommends this type of charging exercise. Dr. Serota advises to keep the trunk well engaged, taking care of your posture. Even dishes can become a useful moment.
A walk after dinner, for your bones too
No need to make a marathon. A quarter of a quarter of an hour is enough. After the meal, getting out walking not only digests, but also strengthening the bones. “”Walking is a loading activity that stimulates muscles and skeleton“, Underlines Dr. Serota. The issue is above all regularity: it is the frequency, more than intensity, which counts here. An evening walk becomes an unexpected health ally.
Have you had your calcium dose today?
At the end of the day, take two minutes to take stock. According to Dr. Serota, “Women over 50 should consume 1,200 mg of calcium per day“. This corresponds to approximately four portions of pearls rich in calcium. A glass of milk or enriched juice, a handful of almonds, a cup of broccoli or kale, or even a yogurt allow you to reach this goal. If you are far from the account, you can complete, provided you check the sources and dosages of food supplements.
Alcohol, a trap for your bones
The small glass of evening wine could have an insidious effect on your bones. According to a study published in Current Medicinal Chemistry In 2020, alcohol consumed chronically harms bone density, slowed fractures healing and can even cause osteonecrosis, that is to say the death of bone cells. Another study in South Korea in 2017 on menopausal women demonstrated that those who drank a lot had lower bone density and a risk of osteoporosis almost twice as high. It is therefore better to lift your foot.
A good sleep also matters
The latter advice may seem indirect, but it is crucial: sleeping well helps your bones. “”Poor sleep quality also affects bone health“, Specifies Dr. Serota. Research published in August 2021 suggest a link between disturbed sleep and low bone mineral density. To limit the damage: adopt a stable bedding rhythm, turn off the screens at least an hour before, create a calm atmosphere and avoid snacking or drinking just before bedtime.