Our bones provide us with strength, stability, and mobility. When we do not treat them the right way, they can become weak and brittle, which can leave us susceptible to injury. Keeping our bones strong helps avoid issues like bone fractures or painful bone issues. As an orthopedic surgeon in Debary, we work with many patients to encourage proper bone health so they can maintain their mobility and independence. These are a few tips to help improve your bone health.
These two nutrients are essential for building and maintaining strong bones. Adults should aim for at least 1000mg of calcium per day and 600-800IU of vitamin D per day. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods such as orange juice and cereal. Vitamin D can be found in fatty fish, egg yolks, and fortified foods, but the best source is sunlight.
Exercise that forces you to work against gravity, such as walking, running, dancing, and weightlifting, can help to build and maintain strong bones. Aim for at least 30 minutes of weight-bearing exercise most days of the week.
Both smoking and excessive alcohol consumption can weaken your bones. If you smoke, quitting is one of the best things you can do for your bone health. If you drink alcohol, limit yourself to no more than one drink per day for women and two drinks per day for men.
Being overweight can put extra stress on your bones, increasing the risk of injuries and fractures. In addition to routine exercise, you should also focus on eating a diet that is rich in fruits, vegetables, and whole grains, and low in processed foods and sugar, can help to keep your weight in check and provide your body with the nutrients it needs for strong bones.
If you are unable to get enough calcium and vitamin D from your diet, consider taking a bone-health supplement. Supplements containing calcium and vitamin D3 are widely available and can help to support bone health.
No matter how much you take care of your bone health, you may simply have risk factors that make you prone to bone-related conditions or illnesses. If you are at risk of osteoporosis, your doctor may recommend that you get regular bone density scans to check the strength of your bones. This is especially important if you are a postmenopausal woman, have a family history of osteoporosis, or have other risk factors for the condition.
By following these tips, you can help to improve your bone health and reduce your risk of fractures as you age. If you are suffering from bone-related issues, trust our orthopedic surgeon in Debary to evaluate and treat your concerns. Contact the team at Florida Bone and Joint to hear how we can help you today.