Maintaining strong and healthy bones is essential for overall health, and it is never too late to improve your orthopedic health.
Did you know your lifestyle choices right now can affect the health of your bones? The choices you are making right now determine bone strength throughout your life. From the foods you eat to the exercises you engage in, your lifestyle has a direct impact on bone density, strength, and resilience.
Now is a good time to start becoming more proactive with maintaining strong bones. Let’s talk about some actionable steps to help you improve bone health.
Using Nutrition to Improve Bone Health
Nutrition is critical for building bone mass. Therefore, you should be making healthy food choices. Below are some suggestions:
Calcium-Rich Foods and Supplements
Calcium is a cornerstone of bone health. Incorporate dairy products, leafy greens, fortified foods, and calcium supplements, if needed, into your diet to meet your daily calcium requirements.
Vitamin D
This sunshine vitamin aids calcium absorption. Spend time outdoors, consume vitamin D-rich foods like fatty fish and fortified dairy, and consider taking supplements if your levels are still insufficient.
Lean Protein
Protein contributes to bone formation. Incorporate lean protein sources like poultry, beans, nuts, and seeds into your diet.
Magnesium and Vitamins K and C
These nutrients support bone health. To benefit from them, include sources like whole grains, fruits, and vegetables in your meals.
Using Exercise to Improve Bone Health
Exercise contributes to stronger bones. Even seniors should exercise regularly to support bone health. Some of the things you can do are:
Weight-Bearing Exercises
Engage in weight-bearing exercises like power walking, stair climbing, and hiking. These activities stimulate bone growth and strengthen your skeletal structure.
Strength Training Exercises
Resistance exercises, such as lifting weights or using resistance bands, stimulate bone-building cells and improve bone density.
Mind-Body Exercises
Exercises like yoga and tai chi, which are mind-body exercises, are really good for seniors, as they involve slow and gentle movements that improve core strength, balance, and flexibility, which can help prevent falls and fractures, thus safeguarding bone health.
Other Lifestyle Changes to Boost Bone Health
Some lifestyle changes you can make to further support bone health are:
Quitting Smoking
Smoking impairs bone health by reducing blood flow and decreasing calcium absorption. Quitting smoking contributes to overall bone strength.
Limiting Alcohol Intake
Excessive alcohol consumption can weaken bones. It is important to limit alcohol consumption to what is reasonable for your body and age. Talk to your doctor to learn what limits to apply to drinking.
Keeping Trim
Excess weight can strain bones and increase the risk of fractures. Maintain a balanced weight to support bone integrity.
Drink Water
Hydration is vital for bone health. Water helps transport nutrients to cells and aids in waste removal, promoting optimal bone function.
Take Safety Precautions
A broken bone can lead to more serious problems, especially in seniors. Prevent falls by watching your step and keeping your living spaces well-lit and free from hazards. Wearing appropriate footwear and using assistive devices when needed further minimizes the risk of injuries like fractures.
Bone Health Services in Catonsville, Columbia, Eldersburg, and Fulton, MD
If you want to take it a step further for bone health, consult our bone health specialist, Angeline Williams, CRNP, at The Centers for Advanced Orthopedics Associates of Central Maryland.
We offer our patients a “Bone Health” initiative program as part of our services, which involves not just fixing fractures but actually preventing them from occurring and preserving bone health.
As a bone health specialist, Angeline can provide highly individualized recommendations for you – there is so much you can do to protect your bones. To schedule an appointment with Angeline, use our online form or call our office today at (410) 644-1880.
