The Top 10 Ways To Support Good Bone Health
Weak bones may seem like a problem you don’t need to address until you’re older, but by making smart choices now, you promote stronger bones once you reach your golden years. According to Time Magazine, bones are continually breaking down and rebuilding. Up until about age 30, your body builds more bone mass than it loses, but after that, the trend starts to slip in the opposite direction.
Some people naturally have stronger bones, but you won’t know if you lost the bone lottery until it’s too late to do anything about it. That’s why now’s the time to take steps that support good bone health for decades to come.
Know Your Family History
Do you have a parent or grandparent with osteoporosis? If so, you’re more likely to get it, too. But even with knowledge about your family history, there’s no way to be 100% positive you will or won’t develop osteoporosis. That’s why you shouldn’t become complacent even if your family historically has healthy bones.
Eat More Calcium
While calcium plays many important roles in the body, it’s best known for its contribution to strong bones and teeth. According to the Mayo Clinic, you should get about 1,000 mg of calcium every day. Dairy products are the most recognized sources of calcium, but you can also find it in almonds, kale, broccoli and soy products.
Pair Calcium with Vitamin D
Increasing your calcium intake isn’t enough to stave off brittle bones. After all, you body can’t absorb calcium unless vitamin D is also present. The Mayo Clinic states you should get 600 international units (UI) of vitamin D daily. Sources include tuna, shrimp, eggs and fortified foods such as breakfast cereal, orange juice and milk. Your body also creates vitamin D when you spend time in the sun.
Don’t Forget Vitamin K
This vitamin is best known for its role in blood clotting, but it also contributes to bone health. The exact way in which vitamin K impacts calcium absorption is unknown. Time Magazine cites a study in which researchers examined how vitamins D and K affect calcium absorption in rats. The results showed that while vitamin D stimulates absorption, vitamin K reduces the rate of calcium excretion. You can get more vitamin K by eating dark leafy greens, such as kale, Swiss chard and spinach.
Load Up on Potassium, Too
While not necessarily known for its contribution to bone health, it turns out potassium may neutralize acids that promote calcium excretion. In a study cited by Time Magazine, premenopausal women with high potassium intake had 8% higher bone density than women with low potassium intake. Pump up your levels by eating potatoes with the skin on, sweet potatoes, bananas and yogurt.
Lower Your Caffeine Intake
Too much caffeine interferes with calcium absorption. Limit your intake to two cups per day or less, and make sure you’re eating plenty of calcium-rich foods, too.
Drink Alcohol in Moderation
Time Magazine states heavy alcohol consumption keeps vitamin D from doing its job and can result in bone loss. However, moderate consumption – or one drink per day for women and two per day for men – may actually help slow bone loss.
Exercise More
Your diet is critical to bone health, but regular exercise is proven to increase bone density. High-impact, weight-bearing exercises are most effective, including running, jumping rope, hiking and dancing.
Quit Smoking
Multiple studies show smoking inhibits the body’s ability to absorb calcium, so you can add “decreased bone mass” to the already long list of reasons to quit smoking.
Talk to Your Doctor About Your Medications
Long-term use of some medications can damage your bones, according to the Mayo Clinic. Talk to your doctor about your concerns if you have been prescribed any of the following drugs:
- Corticosteroids including cortisone, prednisone, prednisolone and dexamethasone
- Methotrexate
- Aromatase inhibitors to treat breast cancer
- Proton pump inhibitors
- Selective serotonin reuptake inhibitors
- Anti-seizure medications
If you have specific concerns about your bone health or think you’re at a high risk for osteoporosis, contact Spinal Healthcare & Physical Medicine or call us at (260) 493-6565 to set an appointment at our New Haven office.
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