When you think of bone health, you may imagine a 10-year-old being encouraged to drink his milk. But strengthening your bones is not just for kids—no matter your age, it’s never too late to improve your bone health.
Osteoporosis is a disease in which the bones are losing mass and their structure is deteriorating. Because these bones are weaker, they break more easily. It’s even possible to fracture part of your spine during daily activities, without falling or experiencing other trauma.
Osteoporosis is the most common bone disease. About 10 million Americans have osteoporosis, and another 34 million have weakened bones. Weak bones lead to 1.5 million fractures every year, most often in the hip, wrist and spine. Hip fractures are the most devastating, leading to 300,000 hospitalizations per year.
Avoiding the danger of fractures is not the only reason to keep your bones healthy. Of course, your bones are the support framework for your muscles. Bones store minerals that you need to live. They also protect organs, such as your brain, heart and lungs.
Here are ways to strengthen and protect your bones:
Move your body. “Weight bearing” activities—that is, activity in which you are carrying the weight of your own body —will help to strengthen your bones. Adults should get a minimum of 30 minutes of physical activity every day. Moderate activities such as walking and stair climbing are beneficial. Having stronger muscles also reduces your chances of falling and breaking a bone.
Stock up on calcium. Dairy foods such as milk, cheese and yogurt are excellent sources of bone-protecting calcium. Also include plenty of fortified orange juice, leafy green vegetables and soybeans in your diet.
Get vitamin D, too. You can get some vitamin D just by making an outdoor stroll or gardening part of your regular activity, because your skin produces vitamin D when it’s exposed to sunlight. Also, look for foods that say they’re fortified with vitamin D—milk, for instance.
Check your bones. Find out whether you may have a bone mass problem with a quick, simple and painless ultrasound screening. Share the results with your doctor, who can diagnose and treat osteoporosis.
SCHEDULE A SCREENING
Source: U.S. Office of the Surgeon General