Maintaining healthy bones will help keep a person active and moving well into the golden years. However, many people don’t give their bones a second thought until they have a problem like arthritis or osteoporosis – and by then, it is usually too late to begin taking care of them.
Therefore, it’s best to maintain proper bone health when we’re young in order to ensure optimum musculoskeletal health down the road. The skeletal system supports the weight of the body, it helps us stand and walk, and it protects our internal organs. It also stores minerals like calcium and phosphorous and releases them into the bloodstream when needed.
But what can adults do to maintain healthy bones?
Ways to Keep Bones Healthy
Make sure that your diet includes plenty of sources of calcium. These include:
- Dairy products (milk, yogurt, cheese, etc.)
- Soy and soy milk
- Canned fish
- Sweet potatoes
- White beans
- Butternut squash
- Whey protein
If these aren’t a part of your regular dietary fare, simply add a vitamin supplement.
Vitamin D is another crucial element in maintaining healthy bones. High amounts of vitamin D are found in tuna fish, egg yolks, kale, fortified milk, and even sunlight. If you are not sure you’re getting enough vitamin D, add a supplement.
Get plenty of physical exercise, especially weight-bearing exercises that will keep blood flowing through the body and strengthen bones. Exercise helps to slow the onset of osteoporosis and other bone diseases. Talk to a doctor about the best types of exercises for your body before starting any exercise regimen.
As humans reach the age of 30, bone production has reached its peak. After that point, we begin to lose bone mass more quickly than we can produce new bone. Therefore, the higher a person’s bone mass is at this point, the healthier their bones will be – and the less chance of developing a bone disease like osteoporosis.
Factors that Affect Bone Mass
In addition to calcium, vitamin D, and exercise, there are many factors that dictate the future health of a person’s bones. These include alcohol consumption (less is better), smoking (zero is best), and maintaining a healthy weight and BMI (body mass index).
Be aware of certain medications, like prednisone and cortisone, which can negatively affect the density of your bones. Speak to your doctor before taking these medications if you have any concerns about bone density.
Bone Doctors in Greater Detroit
Have an experienced medical professional give you a bone density test before embarking on any new diet or exercise program. If your bone density is too low, the physician might recommend low-impact exercises and a high-calcium diet.
For men and women who have a disease that affects their bone density, certain medications do exist to help. Taking these medications can help you avoid getting a broken hip or a spine fracture.
If you are in the Clinton Township area of Michigan or Greater Detroit, contact us today at Movement Orthopedics by calling (586) 436-3785 or request an appointment online. We can help you stay strong and healthy!