[28/02/2025 - Muscat, Oman] Dr. Mansoor Mohammed Kassim, a leading orthopedic specialist, advises to choose the right lifestyle habits to strengthen the bones, significantly reduce bone loss and promote long-term skeletal health.

Through this press note, Dr. Mansoor Kassim shares expert insights on how to maintain strong and healthy bones as you age, covering essential nutrients, exercise strategies, and medical recommendations for optimal bone care.

Why Bone Health Declines with Age
According to Dr. Mansoor Orthopedic, bones continuously go through a process of remodeling, where old bone is replaced by new bone tissue. However, after the age of 30, bone mass starts to decline as the body resorbs more bone than it creates. Factors that accelerate bone loss include:

✔️ Hormonal Changes: A drop in estrogen (in women) and testosterone (in men) weakens bones.
✔️ Nutrient Deficiency: Low calcium and vitamin D levels contribute to bone thinning.
✔️ Sedentary Lifestyle: Lack of physical activity weakens bones and muscles.
✔️ Chronic Diseases: Conditions like osteoporosis, arthritis, and thyroid disorders affect bone density.
✔️ Unhealthy Diet: Excessive processed foods and low protein intake can weaken bones.

Dr. Mansoor Kassim’s Top Tips for Stronger Bones
1. Get Enough Calcium and Vitamin D
Calcium is the foundation of strong bones, while vitamin D helps the body absorb it effectively. Dr. Mansoor Mohammed Kassim recommends:

🥛 Dairy Products: Milk, cheese, and yogurt are excellent sources of calcium.
🥦 Leafy Greens: Kale, spinach, and broccoli provide plant-based calcium.
🐟 Fatty Fish: Salmon, sardines, and tuna are rich in both calcium and vitamin D.
🌞 Sunlight Exposure: Spending 15-30 minutes in the sun daily boosts vitamin D levels.
💊 Supplements: If dietary intake is insufficient, calcium and vitamin D supplements can help.

2. Engage in Weight-Bearing and Strength Training Exercises
Bones strengthen when they are exposed to weight and resistance. Dr. Mansoor Oman recommends:

🏋️ Weight Lifting: Strength training improves bone mass and muscle support.
🚶 Brisk Walking & Jogging: Low-impact exercises keep bones strong.
🧘 Yoga & Pilates: Improve balance, flexibility, and joint health.
🏊 Swimming: Beneficial for overall fitness but should be combined with weight-bearing exercises.

3. Maintain a Protein-Rich Diet
Protein is essential for bone repair and maintenance. Dr. Mansoor Kassim suggests including:

🍗 Lean Meats & Poultry – Provide essential amino acids.
🥜 Nuts & Seeds – Almonds, walnuts, and chia seeds support bone health.
🍳 Eggs & Dairy – Strengthen bone matrix.

4. Avoid Excessive Alcohol and Caffeine
Consuming too much alcohol or caffeine can interfere with calcium absorption and weaken bones. Dr. Mansoor Orthopedic advises limiting:

🍷 Alcohol intake to less than two drinks per day.
☕ Caffeine to moderate levels, as excess can promote calcium loss.

5. Stop Smoking
Smoking accelerates bone loss and increases the risk of fractures. Dr. Mansoor Oman emphasizes that quitting smoking can significantly improve bone health and slow down age-related bone density decline.

6. Maintain a Healthy Body Weight
Being underweight increases bone fragility, while being overweight adds stress to joints and bones. A balanced diet with regular exercise helps maintain a healthy weight and reduces bone-related complications.

7. Monitor Bone Density Regularly
As people age, Dr. Mansoor Mohammed Kassim recommends regular bone density scans (DEXA scans) to assess bone health. If osteoporosis or low bone density is detected early, lifestyle adjustments and treatments can help prevent fractures.

8. Consider Bone-Strengthening Medications When Necessary
For individuals at high risk of osteoporosis, Dr. Mansoor Kassim may recommend:

💊 Bisphosphonates – Slow bone loss and reduce fracture risk.
💊 Hormone Therapy – Beneficial for postmenopausal women.
💊 Bone-Building Medications – Such as teriparatide, which stimulates bone formation.

Signs of Weakening Bones: When to Seek Medical Help
Dr. Mansoor Orthopedic warns that early signs of bone loss are often subtle but may include:

⚠️ Frequent fractures or bone injuries from minor falls.
⚠️ Back pain due to vertebral compression fractures.
⚠️ Loss of height over time.
⚠️ A stooped posture or hunchback appearance.

If you experience any of these symptoms, Dr. Mansoor Oman advises seeking medical attention immediately for a bone health evaluation.

Conclusion
Maintaining strong bones as you age is possible with the right approach. Dr. Mansoor Mohammed Kassim emphasizes that proper nutrition, regular exercise, and lifestyle modifications play a crucial role in preventing bone loss and ensuring long-term mobility.

By taking proactive steps today, you can protect your bones and enjoy an active, healthy life well into old age. If you're concerned about bone health, schedule a consultation with Dr. Mansoor Kassim for expert guidance and personalized care.