7 Simple Steps for Sustaining Bone Health
As you age, your bones deteriorate. It’s one of the ravages of time and it’s inevitable. Over time, you become more prone to injury as your bone health deteriorates. Your mobility becomes limited and performing of mundane tasks becomes more challenging. In short, life sucks even more. The good news is that you can be proactive about the strength of your bones. You don’t have to wait until your old age to do something about them. There are steps you can take to stop the thinning of bones, which is a condition called osteopenia, in order to prevent osteoporosis, as early as now. Here are 7 simple tips you can do to maintain your bone health:
1. Eat foods that are rich in calcium
Go for dairy products, as well as fish with bones like salmon and sardines. For further health gains, add dark leafy veggies or broccoli. For other calcium-rich food options, there are also almonds, dried figs, fortified tofu, and soy milk.
2. Pop calcium supplements
From your 20s to 40s, you can consume calcium up to 1,000 mg per day, according to the US recommended daily allowance. As you age, your calcium requirement also increases. Consult your doctor before choosing nutritional products to learn the right dosage for you. For instance, most women post- menopause requires 1,000-1,500 mg daily, unless they’re undergoing hormone therapy. Because your body only takes in 500 mg of calcium at a time, it is important that you allocate your consumption separately throughout the day.
3. Get exposed to Vitamin D
In order for calcium to be taken in by the body more efficiently, most grown-ups require 1,000 to 2,000 IU of vitamin D every day. Since many people don’t get vitamin D from its most natural source, which is the sun (hello sleeping in until noon), supplementation of vitamin D can help you meet your daily requirement.
4. Perform weight-bearing workouts
For the purpose of increasing your bone strength, do workouts that tighten your bones. Physical activities like running and jogging are great for bones. Tennis and basketball for are also excellent sports if you’re looking to boost your bone strength. Dancing and climbing stairs repeatedly can also do the trick. However, if you have osteoporosis, osteopenia, or arthritis, you can settle for just walking or making use of an elliptical. In the case of medical conditions, consult your doctor first to know which exercises will be best for you.
5. Don’t smoke and don’t drink too much
Deterioration of bone mineral density is linked to smoking and high alcohol intake. If you drink, keep it to a single one per day. If you smoke, get into a program to help to stop. You can make these lifestyle changes if you’re serious not only about your bone health, but also about your overall medical state; since smoking and drinking can also generate awful health repercussions.
6. Have your mineral bone density checked
By getting an X-ray test called DXA, doctors can acquire a swift and painless print of your bone condition. This test gauges bone mineral density and helps identify risks of osteoporosis and fracture. It is recommended for women within two years of menopause. Earlier examinations are advised for both men and women afflicted with certain conditions, as well as those who are going through medications that can heighten risk, such as long-term steroid therapy.
7. Think about medication
A drop in estrogen levels is associated with bone loss, which is why it is suggested for perimenopausal women to think about undergoing hormone therapy. Also, both men and women suffering from osteopenia or osteoporosis can take multiple medications for the prevention of hip and spine fractures, which may get worse. There are other options, too, such as bisphosphonates, teriparatide or denosumab. You just need to discuss these choices with your doctor. And bear in mind that none of these options would work if you lack calcium or vitamin D since they serve as your building blocks.