As we grow older, our bones naturally start to lose their mass. This leads to brittle bones and why older people have a tendency to break bones more frequently. As women, we’re more likely to have bone health issues that can lead to osteoporosis, so ensuring you take steps to stave off a problem is vitally important.
Here are five steps for ensuring your bones are around to serve you for years to come:
1. Physical Activity
You’re probably getting sick of medical professionals saying it, and trust me when we get to the end of the list of things physical activity can help with or prevent, we’ll stop.
However, at the risk of repeating countless others, physical activity is the most important step you can take for both your bone health as well as your overall health. Just a few minutes a day can make a tremendous difference.
This activity doesn’t need to be body ache inducing cardio or running dozens of miles, though. Just standing-up and walking or jogging in place during commercial breaks of your favorite television show is enough to cause a marked difference.
2. Reduce or Eliminate Soda
Research is beginning to indicate that removing soda from your diet can help prolong and increase bone health when the practice is started in the teen or early 20’s. As with physical activity, this doesn’t just benefit your bones. In fact, with the sugar and preservatives in most soda, there isn’t a system in your body that won’t see some benefit from at least reducing your use.
3. Diet Changes
As bone health comes to the forefront of our minds, one of the key areas we should look at changing is our intake of vitamin D. This is the vitamin found in many vegetables, as well as absorbed through the skin while out in the sun.
Getting enough into your body to help with bone health can be difficult, though, so don’t be afraid of turning to a supplement if you feel that your sun exposure and diet can’t quite cover your needs. Many multivitamins have a sufficient amount of vitamin D in them.
It’s almost hard to imagine smoking still being such a problem in today’s world, with all the negative research and advertising about its risks. Of course, saying that is easy if you aren’t one of 17% of Americans who smoke.
However, if all the other well-known reasons to quit haven’t convinced you, here’s another: smoking has a direct effect on bone health. The chemicals contained in cigarettes and other tobacco products that move into your blood stream have a corrosive effect, which can significantly increase the deterioration of bone mass.
5. Get Regular Check-ups
Medical science as gotten us to a point where many of the signs of diminishing bone mass can be detected early so you can get on a faster path to fixing it. Make sure you see your regular doctor frequently and, when necessary, make sure they ensure your bones are in good health.
We can also check your bone health for you. Our talented clinical staff is here to ensure that your bones will be there to support you for many years to come. To find out how we can help or to schedule an appointment to see us, contact us today.