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5 things to do today to protect your bones

Posted by CarePoint Health on Dec 18, 2015 1:00:00 PM

bone health diet and exerciseTaking care of our bodies means eating right, exercising, and seeing our physician for well visits and preventive screenings. These are basics that can help us to feel better and get healthier.

And, when it comes to bone health, these guidelines apply as well. But it doesn’t have to be a complicated, difficult process. Look at some of the small changes you can make in your life to minimize your risk of osteoporosis and broken bones:

  • Have a glass of milk. Most people know they need calcium and vitamin D to keep bones healthy, yet the general population still isn’t getting enough. Beyond dairy products, you can try fortified soy, almond, or rice milk. Some orange juice also has added calcium. Talk with your physician about whether you should take a supplement too.
  • Go for a walk. Bones are living tissue and they become stronger if you use them. Exercises like walking, biking, and swimming are great ways to build muscle and keep bones healthy. Consider trying strength training twice a week to build even more lean muscle and strengthen your bones.
  • Cut back on caffeine. The caffeine in coffee, tea, and soda can decrease your body’s absorption of calcium. Limit your consumption to three cups a day or less. Soda offers no nutrients or health benefits, so you’d benefit from kicking that habit completely.
  • Put down the alcohol or cigarettes. Drinking more than a moderate amount of alcohol (one drink a day for women) has been shown to weaken bones. Smoking also harms your bone health, as well as many other organs and systems. If you need help quitting, there are resources available.
  • Call your physician about a bone densitometry test. This test is an accurate way to detect osteoporosis early, when it is most treatable. Your primary care physician or gynecologist can talk with you about when you should get this done.

If you are already diagnosed with osteoporosis, there are treatments available. A number of medications have been shown to help treat this disease so you can lead a healthier life.

You can lower your risk of osteoporosis and debilitating falls and broken bones by taking good care of your body and following a healthy lifestyle. Talk with your physician about your risk for this disease, and ways you can work together to keep your bones healthy and strong.

CarePoint Health Gynecology

With the help of a skilled gynecologist at CarePoint Health, you can make educated decisions about your health to be at your best at any stage of life. For more information about the comprehensive women’s services we provide, please contact us.

Content on our website is for informational purposes only and does not constitute medical advice. If you are experiencing a medical emergency, please call 911. Always consult your physician before making any changes to your medical treatment.

Topics: OBGYN, Women's health, Exercise, Nutrition, Health, Osteoporosis, Bone health

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