Bone loss, also known as osteoporosis, is a condition that affects the bones and can lead to fractures and mobility issues. It’s more common in older adults, but it can occur at any age. Luckily, there are several things you can do to prevent bone loss and keep your bones strong and healthy.
Calcium is a mineral that is essential for building and maintaining strong bones. It’s especially important during childhood and adolescence, when the bones are still growing.
Adults need calcium too. The recommended daily intake of calcium for adults is 1,000 milligrams per day. You can get calcium from foods like dairy products, leafy greens, and fortified plant-based milk. If you’re not getting enough calcium from your diet, consider taking a calcium supplement.
Calcium is a mineral that is essential for building and maintaining strong bones. It’s especially important during childhood and adolescence, when the bones are still growing.
Adults need calcium too. The recommended daily intake of calcium for adults is 1,000 milligrams per day. You can get calcium from foods like dairy products, leafy greens, and fortified plant-based milk. If you’re not getting enough calcium from your diet, consider taking a calcium supplement.
Vitamin D is a nutrient that helps the body absorb calcium. It’s also important for bone growth and development. Many people don’t get enough vitamin D, especially during the winter months when the sun’s rays are weaker.
You can get vitamin D from foods like fatty fish, egg yolks, and mushrooms. You can also make vitamin D in your skin when you’re exposed to sunlight. However, it’s important to be careful not to overdo it and avoid sunburn.
Physical activity is good for your bones. It helps to strengthen the muscles that support the bones, which in turn puts less stress on the bones and slows down bone loss.
You don’t have to be a marathon runner to benefit from physical activity. Even low-impact activities like walking or yoga can help keep your bones strong. If you’re not sure what type of exercise is right for you, talk to your doctor or a fitness professional.
Smoking is bad for many parts of the body, including the bones. It can reduce the blood flow to the bones and lead to bone loss.
If you smoke, it’s important to quit as soon as possible. If you don’t smoke, don’t start. Talk to your doctor or a healthcare professional if you need help quitting smoking.
Drinking too much alcohol can also lead to bone loss. The recommended daily limit of alcohol for adults is one drink per day for women and two drinks per day for men.
If you have a history of alcohol abuse or if you’re concerned about your alcohol intake, talk to your doctor or a healthcare professional. They can help you set limits and provide support if needed.
Certain medical conditions like diabetes, thyroid disorders, and gastrointestinal problems can increase the risk of bone loss. If you have a chronic condition, it’s important to manage it properly to help prevent bone loss.
If you have a chronic condition and are concerned about its impact on your bones, talk to your doctor or a healthcare professional. They can provide guidance on managing the condition and reducing the risk of bone loss.
If you’re not getting enough calcium or vitamin D from your diet, or if you have a higher risk of bone loss, you may benefit from taking bone-health supplements. However, it’s important to talk to your doctor before starting any new supplements.
Getting enough sleep is important for overall health, including bone health. Lack of sleep can lead to stress on the bones and increase the risk of bone loss.
Try to get 7-9 hours of sleep each night. If you have trouble sleeping, talk to your doctor or a healthcare professional. They can provide guidance on improving your sleep habits and reducing the risk of bone loss.
Preventing bone loss is important for maintaining strong and healthy bones. By getting enough calcium, vitamin D, and other nutrients, staying physically active, not smoking, reducing alcohol intake, managing chronic conditions, taking bone-health supplements, and getting enough sleep, you can help prevent bone loss and keep your bones strong.
