A person's bone mass reaches its peak in their 20s. After this, bone density tends to slowly decrease with age. This can result in brittle bones that are more easily broken and fractured. Post-menopausal women, in particular, are susceptible to osteoporosis, a disease that weakens bones. There are ways to combat this decline, however. Find out what you can do to stay healthy below.

How to Increase Bone Density

1. Exercise Regularly

Weightlifting is shown to help promote bone growth and bolster existing bone structure. Research shows that older men and women who performed strength training exhibited greater bone mineral density and overall bone size. Exercise also helps support a healthy weight, which puts less stress on the skeletal system.

2. Eat a Bone-Healthy Diet

Calcium is known for promoting strong bones. Get it through dairy products like milk and yogurt. Foods rich in vitamin C, like citrus fruits, are also beneficial and have been proven to protect bone cells from harm. Meanwhile, green and yellow vegetables are shown to promote bone mineralization and support bone mass maintenance in young people. Protein is also key to combating bone breakdown.

3. Cut the Alcohol

Heavy drinking over an extended period leads to poor calcium absorption, so that even when you do consume calcium-rich products like milk, your body's cells can't benefit from the mineral. Research shows that this can lead to decreased bone density and may increase the likelihood of developing osteoporosis later in life.

Fairview Clinic, P.C. provides the community of Dothan, AL, with trusted medical care. Prevention is a point of focus for their expert team of physicians. They will be happy to advise you on lifestyle changes you can make for a healthier, longer life. Their comprehensive services include health screenings, vaccinations, osteoporosis treatment, diabetes management, and in-house laboratory testing. For an appointment, call (334) 794-3192. You can download new patient forms online.