Why is bone health important? The bones provide structure, protect organs, anchor muscles and store calcium. While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps in your adulthood to protect bone health, too.
When you’re young, your body makes new bone faster than it breaks down old bone. By about age 30, most people reach their peak bone mass. After that, you tend to lose slightly more bone mass than you make. Chances of developing osteoporosis (weakening of bones) depends largely on how much bone mass you have by age 30 and how fast you lose it after that.
Factors affecting bone health are many including; the amount of calcium in your diet, exercise, gender, your size, age, hormones, certain medications and even tobacco or alcohol use.
What can you do to keep your bones healthy?
You can take a few simple steps to prevent or slow down bone loss. For example:
- Include plenty of calcium in your diet. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
- Get some Sun! Your body needs vitamin D to absorb calcium. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. If you’re worried about getting enough vitamin D, ask your doctor about supplements.
- Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
- Avoid substance abuse. Don’t smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.
Seek your doctor’s help
If you’re worried about your bone health or your risk factors for osteoporosis, including a recent bone fracture, consult your doctor. He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow down bone loss. Book an appointment today, to get tested.