It’s estimated that nearly 10 million Americans have osteoporosis, a disease that causes progressive bone loss, typically in older age. Another 44 million don’t have adequate bone density. Both of these circumstances can increase the risk of fractures, immobility, and chronic pain. The good news is that, by following a few simple guidelines, you can protect and strengthen your bone health to keep your body in good shape.
What Lifestyle Changes Support Bone Health?
Eat a Balanced Diet
There are many essential nutrients required to grow a strong skeleton, including calcium, iron, magnesium, phosphorous, and vitamins C, D, and K. By eating a varied diet that includes dairy, fish, fruits, and vegetables, you can supply your body with many of these important components. However, if you have a nutritional deficiency, supplements may be necessary. Before using any supplement, talk to a doctor, as taking too much of one substance can actually be harmful to bones.
Avoiding certain foods can also have a positive impact on your skeletal health. For example, American Bone Health suggests limiting intake of items that are high in salt, added sugars, or fat.
Several prescription drugs can impair bone growth and healing, according to the Arthritis Foundation. These medications include corticosteroids, proton pump inhibitors, and hormonal treatments. If you take prescription medications, ask your doctor about the bone health risks and find out if taking supplements or an alternative treatment may help you stay strong.
Extinguish Smoking Habits
Among many other negative side effects, according to the National Institutes of Health, smoking cigarettes has been linked to a higher risk of bone loss and osteoporosis. If you smoke, quitting could help prevent further damage and make it easier for you to strengthen your skeleton.
Weight-bearing exercises are a great way to not only build stronger muscles but also develop more resilient bones. As the National Osteoporosis Foundation explains, these activities can include jogging, dancing, tennis, and low-impact aerobics. If you already suffer from bone density issues, make sure to have a doctor’s approval before starting any new activities, as some may increase the risk for injury.
If you’re searching for a safe and effective way to boost your bone health, consider the fitness programs offered by OsteoStrong®. Located in O’Fallon, MO, this clinic utilizes special tools and techniques to help clients strengthen joints, bones, and muscles through quick yet intensified workouts. By spending a few minutes with these trained professionals each week, you’ll be able to strengthen your bones to not only avoid the risk of injury but also improve your physical performance and vitality. For more information about these services, visit this clinic online or call a friendly team member at (636) 238-8696.