Introduction
Did you know that osteoporosis affects about 10 million Americans, and another 44 million have low bone density which puts them at increased risk of fractures and breaks? Fortunately, there are many steps you can take to maintain strong bone health, as recommended by the Osteoporosis Foundation. In this article, we’ll explore ten tips for maintaining strong bone health and preventing bone loss.
Tip 1: Get Enough Calcium
Calcium is essential for strong bones, but many people don’t get enough of this mineral in their diet. According to the Osteoporosis Foundation, adults under 50 need 1,000 milligrams of calcium daily, while adults over 50 need 1,200 milligrams daily. Good sources of calcium include dairy products, leafy greens, and fortified foods like orange juice.
Tip 2: Get Enough Vitamin D
Vitamin D helps your body absorb calcium, so it’s important to get enough of this nutrient as well. Most adults need 600-800 IU of vitamin D daily, but some people may need more. This can be obtained through exposure to sunlight, fortified foods, and supplements.
Tip 3: Exercise Regularly
Regular weight-bearing exercises like walking, jogging, and weight lifting can help strengthen bones and prevent bone loss. Aim for at least 30 minutes of exercise most days of the week.
Tip 4: Quit Smoking
Smoking can lead to bone loss and increase the risk of fractures, so quitting smoking is an important step in maintaining strong bone health.
Tip 5: Limit Alcohol Consumption
Drinking too much alcohol can also lead to bone loss, so it’s important to limit your intake to no more than one drink per day for women and two drinks per day for men.
Tip 6: Get a Bone Density Test
Women over 65 and men over 70 should get a bone density test to assess their risk of osteoporosis. The test can determine if you have low bone density and whether you need treatment.
Tip 7: Take Medications as Prescribed
If you’ve been diagnosed with osteoporosis or low bone density, your doctor may recommend medications to help strengthen your bones. It’s important to take these medications as prescribed to get the most benefit.
Tip 8: Eat a Balanced Diet
A balanced diet with plenty of fruits, vegetables, lean protein, and whole grains can help support bone health and overall health.
Tip 9: Avoid Falling
Falling can increase the risk of fractures, so it’s important to take steps to avoid falls. This can include wearing appropriate footwear, removing tripping hazards from your home, and using assistive devices if needed.
Tip 10: Talk to Your Doctor
If you’re concerned about your bone health or have a family history of osteoporosis, talk to your doctor. They can recommend specific steps you can take to maintain strong bone health and reduce your risk of bone loss.
Conclusion
Maintaining strong bone health is important for everyone, but especially for those at risk of osteoporosis and bone loss. By following these ten tips from the Osteoporosis Foundation, you can help keep your bones healthy and strong. Remember to get enough calcium and vitamin D, exercise regularly, quit smoking, limit alcohol consumption, get a bone density test, take medications as prescribed, eat a balanced diet, avoid falling, and talk to your doctor.
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