Osteoporosis is a condition that causes your bones to become weaker, which increases your risk of fractures. In severe cases, simple movements can cause bone fractures to occur. Although anyone can get osteoporosis, your risk might be higher if you have risk factors, such as having a family history of this condition or being a woman. Your risk of osteoporosis also increases as you get older. Lifestyle factors, such as your diet and physical activity levels, can also affect your chance of having this condition. Fortunately, you can take steps to lower your risk of getting osteoporosis. Keep the following tips in mind to maintain healthy bones as you age.
Eat Right for Bone Health
Certain nutrients help your bones stay strong and healthy, which becomes even more important as you get older. Your daily food intake should include protein, calcium and vitamin D. Protein might help improve bone density, so that your bones get stronger rather than weaker or more brittle. You can find protein in a number of sources, including lean meats, dairy products, nuts and legumes. Calcium also helps your bones remain in good condition, so make sure you’re getting enough of this nutrient. You can include more calcium in your diet with foods such as spinach and other dark, green leafy vegetables. Dairy products, soy products and foods fortified with calcium can also help you get more of this nutrient. Vitamin D helps you absorb calcium for healthier bones. Your body produces vitamin D when you’re exposed to sunlight. You can also get this vitamin from supplements and fortified foods.
Get Daily Physical Activity
Exercising on a regular basis can help prevent your bones from becoming brittle. You should aim to get physical activity daily, whether you establish a workout routine or go for walks around the block. Keep in mind that certain exercises promote bone health more than others. Walking, jogging and similar activities keep leg, lower spine and hip bones strong, while lifting weights can help your upper spine and arm bones stay in good condition. You should also include exercises that improve your balance and coordination, which lowers the risk of falls and fractures.
Maintain a Healthy Body Weight
Staying within a healthy body weight range can help lower your risk of getting osteoporosis. Being overweight or underweight can lead to a higher risk of this condition. You can maintain a healthy body weight by exercising regularly and eating nutritious foods.
Manage Underlying Medical Conditions
Certain medical conditions are associated with a higher risk of bone loss, which can put you at an increased risk of osteoporosis. If you have diabetes, liver disease, an autoimmune disease or other underlying medical conditions, talk to your doctor about managing these conditions.
If you need treatment for osteoporosis to lower your risk of fractures, please contact Huntington Orthopedics for an appointment. Our specialists can help you strengthen and maintain healthy bones.