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How to Maintain Your Bone Strength at Any Age

bone strength, old

May is National Osteoporosis Awareness and Prevention Month. Which means it’s time to shed light on osteoporosis. And how to prevent this disease from affecting you.

Osteoporosis causes bones to weaken and become fragile. It can cause disability and severe fractures that ruin your quality of life. You may think your bones are healthy now. And to be honest, they probably are. You want to keep them that way!

You reach your peak bone mass between the ages of 20 and 30. Your body replaces lost bone with new bone until you reach the age of 40. After that, your body slows down this remodeling process. Simple steps at every stage of your life can help you maintain a strong, healthy skeleton.

We at Vibrant Woman Health Center want to keep your bones strong and healthy. Here are a few tips that’ll help you do just that:

Eat the right foods

A healthy, well-balanced diet with plenty of calcium promotes healthy bones. Aim for at least 1,000 milligrams of calcium per day. Calcium is available in dairy products. Including milk and cheese, as well as in leafy greens, canned fish with the bones, and fortified juices.

Vitamin D is also important. Your body synthesizes Vitamin D from contact with the sun. But if you don't live in a sunny area, you have to rely on food. Many dairy products are also fortified with Vitamin D as are some mushrooms, egg yolks, and fatty fish.

Exercise and include weight-bearing activities

Your body builds bone in response to stress. Activities like jogging, dancing, and hiking are great for bone strength. These weight-bearing exercises can strengthen your bones. Exercise is important, but make sure you’re listening to your body. If something hurts, don’t do it.

Keep your substance use under control

Smoking contributes to bone loss. If you’re a smoker, you might want to consider quitting. Excessive alcohol intake can also speed up bone loss. Try to stick to one drink per day at the most.

Keep your weight in a healthy range

Maintaining a normal weight is important! It keeps your health in check. If you’re underweight, especially as a woman, you’re at greater risk of lower estrogen production. Low estrogen levels mean you don’t have enough of this hormone to support bone growth.

Know what medications are right for you

Some people need certain medications to treat chronic conditions. But these medications can have unwanted side effects that can impact your bones. For example, steroids. They can interfere with bone remodeling.

Talk to us about the medications you’re on and together we’ll weigh the pros and cons of your options. And, if you’re postmenopausal and haven’t had your bone health assessed, contact us to get a scan.

Our staff at Vibrant Woman Health Center will work to maintain your bone strength. We want you to stay healthy for a long, long time. Call us at 925-257-4884 or request an appointment here.

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