We indeed lose bone as we age. Bones can become brittle due to osteoporosis. Osteoporosis is one of the leading causes of injuries and other bone diseases. The good news is that there’s a lot of ways to prevent bone loss and other related disorders. One of the most important ways to prevent bone diseases is to get the nutrients you need for proper bone growth. The risk of weakening bones is relatively high as we age. Women are likely to acquire osteoporosis at some point during their lifetime. The orthopaedic specialist can help you in case you encounter a bone injury.

Good Nutrition and Healthy Diet

A healthy diet includes foods high in calcium and vitamin D. These include dairy products, yogurt, cheese, low-fat dairy products, fish, and dark leafy veggies. Your diet should consist of a wide variety of fruits, vegetables, and other foods that provide vitamins and minerals necessary for strong bones. Soya milk is an option for lactose-intolerant people. You should limit your intake of alcohol and sodas, as too much can cause a decrease in bone mineral density.

Stay Active

You can build strong bones by engaging in certain types of exercise. Weight-bearing and high-impact exercises are the best for bone health. To help build strong bones and slow down bone loss, you can incorporate strength training into your exercise routine. This includes exercises such as walking, climbing stairs, and using weights or resistance bands. This promotes the formation and maintenance of bone. Walking, jogging, and climbing stairs can all help to build bones and slow down bone loss. The strength training exercise is vital to t who have lower extremity joint problems such as hip or knee arthritis.

Maintain a Healthy Weight

Maintaining a healthy weight is essential to support bone health. This is particularly true for a postmenopausal woman who has lost estrogen’s bone-protective effects. Low body weight is the most critical factor in bone loss and reduction as we age. However, studies have shown that obesity can lower bone quality and increase fracture risk due to excess weight. It is also possible to lose a lot of weight quickly and repeatedly, which can be detrimental to your bone health. Your best option for bone health is to maintain a steady weight or slightly above average.

Bottom Line

Consult your doctor if you have concerns about your bone health, risk factors, or a recent fracture. Your doctor might recommend a bone density test. These results will allow your doctor to determine your bone density and rate of bone loss. Your doctor will use this information to determine if you are a candidate for medication that can slow down bone loss. These simple tips can help you maintain bone health and your overall health and vitality, no matter how old you are.