Bones are the framework that keeps our body standing upright. We rely on our bones to perform many important roles, from providing support and mobility to protecting vital organs.
As we age, our bones may become weaker, leading to a range of problems from fractures to osteoporosis. But there are many things we can do to promote healthy bones and reduce the risk of these issues. Here are 12 expert tips for maintaining strong, healthy bones:.
1. Get Enough Calcium
Calcium is a key nutrient for strong bones, and if we don’t get enough it can lead to bone loss and osteoporosis. The recommended daily intake of calcium for adults is 1000-1200 mg per day.
Good sources of calcium include dairy products, leafy greens, and fortified foods such as cereals and orange juice. If you’re struggling to get enough calcium from your diet, talk to your doctor about supplements.
2. Boost Your Vitamin D Intake
Vitamin D is essential for the absorption of calcium, and without it, our bodies struggle to make use of the calcium we consume.
The recommended daily intake of vitamin D is 600-800 IU per day, but many people don’t get enough from their diet and sun exposure alone. Vitamin D supplements can help, as can spending time in the sun (with appropriate sun protection).
3. Get Plenty of Exercise
Exercise is excellent for bone health. Weight-bearing exercises such as walking, running, and weightlifting can help to build and maintain bone density. Aim for at least 150 minutes of moderate-intensity exercise per week.
4. Quit Smoking
Smoking has a range of detrimental effects on bone health. It has been linked to decreased bone density and increased risk of fractures.
If you’re a smoker, quitting is one of the best things you can do for your bones (as well as your overall health).
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5. Limit Alcohol Intake
Excessive alcohol consumption has been linked to bone loss and increased risk of fractures. If you do drink, limit your intake to no more than one drink per day for women and two drinks per day for men.
6. Eat a Balanced Diet
A healthy, balanced diet is essential for good bone health. Aim to eat a variety of fruits, vegetables, whole grains, and lean protein sources to ensure you’re getting all the nutrients your bones need.
7. Avoid Crash Diets
Rapid weight loss from crash diets can lead to bone loss and decreased bone density. If you’re trying to lose weight, aim to do so slowly and steadily with a healthy diet and exercise plan.
8. Get Regular Bone Density Scans
Bone density scans can provide valuable information about your bone health and identify any potential issues early on. Talk to your doctor about when you should start getting bone density scans and how often you should have them.
9. Take Steps to Prevent Falls
Falls are a leading cause of fractures and other bone injuries, especially in older adults.
Take steps to prevent falls by keeping your home well-lit, installing handrails and grab bars as needed, wearing non-slip shoes, and using a mobility aid if necessary.
10. Manage Chronic Conditions
Chronic conditions such as diabetes and autoimmune diseases can have a negative impact on bone health. If you have a chronic condition, work with your doctor to manage it effectively and keep your bones as healthy as possible.
11. Consider Hormone Therapy
Hormone therapy can help to boost bone density in postmenopausal women and men with low hormone levels. Talk to your doctor about whether hormone therapy is right for you.
12. Talk to Your Doctor about Medications
Some medications can have a negative impact on bone health, including corticosteroids and some anticonvulsants. If you’re taking these medications, talk to your doctor about ways to minimize any negative effects on your bones.
