Tips to keep healthy bones

Safeguarding your bone health is simpler than you might imagine. Learn how nutrition, exercise, and other lifestyle choices influence bone density.

Muscles play numerous roles in the body: they offer structure, shield organs, support other muscles, and store calcium. While building strong, healthy bones during childhood and adolescence is crucial, adults can also take measures to preserve bone health.

Maybe you are wondering why bone health is important. ones are constantly changing: the body generates new bone tissue while old bone tissue breaks down. In youth, new bone tissue is produced more quickly than old tissue deteriorates, leading to increased bone density. Most individuals achieve peak bone density by around age 30. After this point, bone remodeling persists, but slightly more bone density is lost than gained.

How Can I Maintain Healthy Bones?

You can take some straightforward steps to prevent or slow bone loss. For instance:

Ensure Adequate Calcium Intake

Adults aged 19 to 50 and men aged 51 to 70 should aim for 1,000 milligrams (mg) of calcium per day. The recommended intake increases to 1,200 mg per day for women over 51 and men over 71.

Good calcium sources include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products like tofu. If you have difficulty getting enough calcium from your diet, consult your doctor about supplements.

Focus on Vitamin D

Vitamin D is essential for calcium absorption. Adults aged 19 to 70 should get 600 international units (IU) of vitamin D daily, increasing to 800 IU for those over 71.

Excellent sources of vitamin D are fatty fish such as salmon, trout, white fish, and tuna. Other sources include mushrooms, eggs, and fortified foods like milk and cereals. Sunlight also helps the body produce vitamin D. If you're concerned about your vitamin D levels, talk to your doctor about supplements.

Incorporate Physical Activity

Engage in weight-bearing exercises such as walking, jogging, and stair climbing to strengthen your bones and reduce bone loss.

Avoid Substance Abuse

Avoid smoking. Women should limit alcohol consumption to one drink per day, while men should limit it to two drinks per day.


Dr. Eric - Your Santa Monica Chiropractor



REFERENCES:

Bone health for life: Health information basics for you and your family. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.bones.nih.gov/health-info/bone/bone-health/bone-health-life-health-information-basics-you-and-your-family. Accessed Jan. 25, 2019.

Exercise and bone health. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/. Accessed Jan. 25, 2019.