Osteoporosis is a condition that causes bones to become weak and brittle, making them more likely to break. It is most common in older adults, but it can affect people of all ages.
There are a number of things you can do to keep your bones strong and healthy, and help prevent osteoporosis. These include:
- Eating a healthy diet: A diet that is rich in calcium and vitamin D is essential for strong bones. Good sources of calcium include dairy products, leafy green vegetables, and calcium-fortified foods. Vitamin D can be obtained from sunlight, oily fish, and fortified foods.
- Getting regular exercise: Weight-bearing exercise helps to build strong bones. Good forms of weight-bearing exercise include walking, running, dancing, and strength-training exercises.
- Quitting smoking: Smoking can weaken bones and increase the risk of osteoporosis.
- Limiting alcohol intake: Alcohol can also weaken bones and increase the risk of osteoporosis.
- Taking medications: If you are at high risk for osteoporosis, your doctor may prescribe medications to help strengthen your bones.
Here are some expert insights on healthy habits for strong bones and osteoporosis prevention:
- Dr. Susan Brown, a rheumatologist and author of the book “The Osteoporosis Prevention Book,” believes that the best way to prevent osteoporosis is to start early. She recommends that women start taking calcium supplements and getting regular exercise in their twenties.
- Dr. Robert Heaney, a professor of medicine at Creighton University and an expert on bone health, believes that getting enough vitamin D is essential for strong bones. He recommends that adults get at least 1,500 milligrams of calcium and 600 international units of vitamin D per day.
- Dr. John Bilezikian, a professor of medicine at Boston University School of Medicine and an expert on osteoporosis, believes that weight-bearing exercise is one of the most important things you can do to keep your bones strong. He recommends that adults get at least 30 minutes of moderate-intensity weight-bearing exercise most days of the week.
Here are some additional tips for healthy bones:
- See your doctor regularly: If you are at high risk for osteoporosis, your doctor may recommend getting a bone density test. This test can help to determine if you have osteoporosis and how severe it is.
- Be aware of your risk factors: There are a number of risk factors for osteoporosis, including age, family history, race, and certain medical conditions. Knowing your risk factors can help you to take steps to prevent osteoporosis.
- Talk to your doctor about your medications: Some medications can increase your risk of osteoporosis. If you are taking any medications, be sure to talk to your doctor about how they may affect your bone health.
By following these tips, you can help to keep your bones strong and healthy and reduce your risk of osteoporosis.
