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Aging is a natural, irreversible process that takes a toll on your body in many ways. Lower metabolism, slower reflexes and a gradual but noticeable decline in strength are all a part of the process. While the effects vary among people with different lifestyles and genetics, the most obvious variable that affects how we age is our nutrient intake. We live in a world where processed foods are being consumed at an ever growing rate, which are disproportionately represented by sugar, oil and preservatives. This has led to a deficiency of important nutrients, such as Minerals and Vitamins, in the average food intake, which is unhealthy!

Think of an average elderly person, and you’d picture someone with a slouched stance and trouble moving swiftly. This is in part to the reduction in bone density that happens over time. The spinal column that supports the back can suffer from painful compression fractures that lead to such a curved back. In extreme cases, especially amongst women post-menopause, loss of bone density can lead to Osteoporosis, which is the leading cause of broken bones amongst older people. It is rarely evident before injury, and causes chronic pain and hampered movement afterward.

Thankfully, there are changes that one can make to reduce the chances of Osteoporosis.

• Making vegetables and nuts a regular part of the diet.

Vegetables like kale and spinach, not only provide a significant amount of Calcium, a key ingredient of the bone structure, but also contain healthy amount of Vitamin-K. Nuts like almonds contain a high amount of Calcium and proteins, the deficiency of which leads to bone mass reduction.

• Drinking lots and lots of milk

Our parents were right in insisting drinking our daily glass of milk will make us stronger. Not only does milk have healthy doses of bone strengthening calcium and proteins, consuming it in a variety of dairy products also has the benefit of expanding the options available.

• Go out in the sun, and exercise

Exposure to sunlight ensures the required supply of Vitamin-D is maintained. Even spending half an hour under the sun, twice or thrice a week is enough! Moreover, this time can be used to do some exercising. Exercise keeps the bone tissue healthy especially ones that involve weight-training, and the added benefit of physical training is that the body is more resistant to injuries.

• Avoid excessive alcohol, soda and smoking

While dangerous on their own, the consumption of alcohol and smoking have been found to increase the risk of Osteoporosis. In fact, cessation of those habits is one of the recommended courses of action in the prevention of Osteoporosis onset. Soda too, has been found to decay the Calcium in the bones when consumed excessively.

• Take dietary supplements

Multi-Vitamin supplements are an efficient way of ensuring the right quantities of essential nutrients reach your body. It can often be difficult to maintain a balanced diet or avoid a sedentary lifestyle. While both exercise and good nutritional intake are highly recommended, supplements deliver the necessary material straight to the system.