7 Tips On How To Keep Your Bones Healthy
Maintaining healthy bones is important to overall health and preventing broken bones. With over 9 million fractures occurring yearly with those who have osteoporosis, it is important to take precautions and ensure that you maintain healthy bones. Here are some tips to help you maintain healthy bones and prevent fractures in the future.
1. Eat foods that are high in Calcium and Vitamins C, D, and K.
How is your body supposed to help itself if there aren't enough proper nutrients to pull from? It's so important to have a diet that consists of Calcium and other Vitamins because your body may not produce enough of it on its own. There are a bunch of different foods that contain these nutrients, for example, fish, dark leafy greens, and dairy products.
2. Take supplements.
If you can't seem to get enough of these nutrients from your diet, try supplements. There are simple over the counter supplements that are multi-vitamin that contain these key bone-building ingredients, but you can also talk to your doctor about other options that are more tailored to your specific needs.
3. It might be hard, but quit smoking if you currently do.
Smoking is one of the worst things you can do for your body in general, but especially for your bones. Smoking speeds up the natural process of bone loss, so it heavily reduces bone density, which causes diseases like Osteoporosis or more common fractures. If you smoke, you're ultimately working against yourself.
4. Limit your alcohol consumption.
This is another tip that may be hard for some individuals, but drinking more than 1 drink a day is also bad for your bone health. Alcohol impedes bone formation and increases the likelihood of a fall... clearly not beneficial for your bones.
5. Get out there and exercise.
You don't have to do anything crazy or strenuous, but exercise is crucial to your bone health. Think about it like you would a muscle: you can't make it stronger without being active or putting it to work. Weight-bearing exercises like walking, dancing, and aerobics are the best options for building bone strength because they stimulate bone cell formation.
6. Soak up some sun.
When you're in the sun, your body responds by making more Vitamin D (one of those key bone-building nutrients we talked about earlier). How does it build up your bones? Turns out that Vitamin D is what helps your body absorb Calcium. So even if you are consuming a lot of Calcium, if you don't have Vitamin D, it won't get absorbed or be beneficial.
7. Read the fine print.
If you're already taking medications for other health related issues, you might want to check out the fine print. Some medications like corticosteroids weaken bones, giving you the opposite of what you want. They also can prevent the uptake of Calcium and increase the excretion of the Calcium you already have in your body. Just talk to your doctor and see what your different options may be.
We hope these healthy tips will help you prevent any bone injuries and bone disease. Simply by adding these into your daily routine you on the road to maintaining healthy bones. If you have any questions about Open MRI or bone health, give us a call!