Healthy bones are critical to avoiding injury and maintaining your ability to do the things you love. Keeping your bones healthy becomes even more important as you grow older, as 40 percent of women older than 50 will experience a hip, spine or wrist fracture at some point in the future, according to the Surgeon General’s Office. Consider the following tips to keep your bones healthy and strong.
Increase Your Calcium Consumption
Approximately half of your bone tissue is made up of minerals that make it hard. One of the most important of these minerals is calcium. Failure to get enough calcium is a leading cause of osteoporosis, or weakness and brittleness of the bones. The Office of Dietary Supplements recommends that adult men and women get 1,000 mg of calcium every day for optimal bone health. Because of the hormonal changes that occur during menopause, women older than 51 years should get 1,200 mg of calcium daily. Men older than 71 should also aim for this higher calcium target.
Calcium is found in milk, yogurt, cheese, broccoli and kale. Additionally, foods such as cereal or orange juice are commonly fortified with additional calcium. You can also talk to your orthopedic specialist to decide whether a calcium supplement is appropriate to ensure you get enough of this important mineral.
Engage in Strength Training
Strength training is a fantastic way to improve the strength of your bones. If you have never engaged in strength training before, look for a class at your local fitness center or senior center. Start with low weights to master the exercises before increasing weight. Perform strength training exercises at least two days per week to strengthen your bones.
Boost Vitamin D Consumption
Vitamin D, sometimes called the “sunshine vitamin,” can help your body absorb more calcium. Eating eggs, tuna, sardines or fortified cereal or milk are great ways to get more vitamin D. Also try to get some sun exposure for 10 to 15 minutes several days per week, as your body can produce its own vitamin D when exposed to the sun.
Avoid Caffeine and Alcohol
Too much caffeine and alcohol can interfere with your absorption of vitamin D and calcium, so keep your consumption within moderate limits.
If you do experience a fracture or another bone problem, Southeast Orthopedic specialists can help. Our qualified orthopedic doctors can help you get back to your normal routine and learn how to prevent another bone problem in the future. Contact us today to learn more about keeping bones healthy.Return to Blog