Protecting your bone health is easier than you think. Maintaining a healthy lifestyle with a balanced diet, physical activity, and other factors can help you preserve healthy bones.
Improving bone health can eliminate the risk for osteoporosis and related complications, such as spinal fractures in the vertebral compression.
Try these tips to maintain healthy bones
Regularly engaging in weight-bearing activities and strength training can help you build and maintain bone mass, strengthening the skeletal frame. Performing these specific exercises can help protect bone health in adults, especially in low bone density.
Research suggests that persistent use of tobacco can lead to weak bones. Smoking can pose a significant risk for loss of bone health. It has been observed that smokers have a low balance and increase bone-break chances compared to non-smokers.
For a healthy lifestyle, it best avoids excessive alcohol use. The body loses its ability to absorb and regulate nutrients like calcium, vitamin D and K, and hormones. It can also contribute to the risk of bone density loss and various types of fractures.
According to the U.S. Dietary Guidelines, moderate alcohol consumption is limited to one drink per day for women and no more than 2 drinks per day for men.
The daily recommendation for adults ranges from 1000 to 1200 mg. Every day, people experience a loss of calcium through their skin, nails, sweat, hair, and human wastes, so it is imperative to maintain a balanced diet rich in calcium. If there is a deficiency, our body consumes that calcium from the bones, making them weak and brittle.
Nuts and beans also offer a lot of calcium. Having a calcium-fortified breakfast with cereals, unsweetened oatmeal, and any type of dairy product can be beneficial for you. Seafood is a source of Omega-3 fatty acids or proteins and a rich source of calcium.
Consult With your healthcare provider or a pharmacist about potential mixing prescriptions and over-the-counter calcium supplements.
Vitamin D is indispensable for calcium absorption and bone health. While there is no set guideline, typically, the dosage recommendations range from 600–2,000 IU per day — but some people may require heavier amounts to reach and sustain healthy blood levels.
Vitamin D is often added as an additional nutrient to milk and breakfast cereals to increase their nutritiousness.
Before you pick a dose over the counter, it is advised to get your levels checked. In some cases, your health care provider may even suggest you get shots to cover up Vitamin D deficiency.