Bones are the foundation of our body, providing structure, protection, and movement. They also store minerals, such as calcium and phosphorus, that are essential for our health. However, as we age, our bones can become weaker and more prone to fractures. This condition, known as osteoporosis, affects millions of people worldwide, especially women after menopause.
Fortunately, there are many ways to prevent and treat osteoporosis and to keep our bones strong and healthy throughout our lives. Here are some tips to start 2024 with strong bones:
Eat a balanced diet rich in calcium and vitamin D
Calcium is the main building block of bones, and vitamin D helps our body absorb and use calcium. Therefore, it is important to eat foods that are high in calcium and vitamin D, such as dairy products, leafy green vegetables, fish, eggs, and fortified cereals. The recommended daily intake of calcium for adults is 1,000 mg, and for vitamin D is 600 IU. If you are not getting enough of these nutrients from your diet, you may need to take supplements. However, consult your doctor before taking any supplements, as too much calcium or vitamin D can have negative effects on your health.
Exercise regularly, especially weight-bearing and muscle-strengthening activities
Exercise is not only good for your overall health but also for your bones. Physical activity stimulates bone formation and slows down bone loss. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Muscle-strengthening exercises, such as lifting weights, doing push-ups, and using resistance bands, can also improve your bone density and posture. Aim for at least 30 minutes of moderate exercise, five times a week. However, avoid high-impact exercises, such as jumping and running, if you have osteoporosis or a high risk of fracture, as they may cause more harm than good.
Quit smoking and limit alcohol intake
Smoking and drinking alcohol can have negative effects on your bone health. Smoking reduces the blood supply to your bones and interferes with the production and function of bone cells. Alcohol can decrease the absorption of calcium and vitamin D, and increase the excretion of these minerals from your body. Moreover, both smoking and drinking alcohol can increase the risk of falls and fractures, due to impaired balance and coordination. Therefore, it is advisable to quit smoking and limit alcohol intake.
Get a bone density test and follow your doctor’s advice
A bone density test is a simple and painless procedure that measures the amount of minerals in your bones. It can help diagnose osteoporosis, assess your risk of fracture, and monitor your response to treatment. The test is usually done on your hip and spine, using a machine called a dual-energy X-ray absorptiometry (DXA) scanner. The results are expressed as a T-score, which compares your bone density to that of a healthy young adult of the same sex. A T-score of -1.0 or above is normal, a T-score between -1.0 and -2.5 is low bone mass (osteopenia), and a T-score of -2.5 or below is osteoporosis.
If you have osteoporosis or a high risk of fracture, your doctor may prescribe medication to prevent or treat bone loss. There are different types of drugs available, such as bisphosphonates, hormone therapy, selective estrogen receptor modulators (SERMs), and monoclonal antibodies. These drugs work by either slowing down the breakdown of bone or stimulating the formation of new bone. However, they may have side effects, such as stomach upset, jaw problems, and an increased risk of infection. Therefore, it is important to follow your doctor’s advice on how to take the medication, how long to take it, and what to do if you experience any problems.
Conclusion
Bones are vital for our health and well-being, but they can become weaker as we age. However, by following these tips, you can start 2024 with strong bones, and prevent or treat osteoporosis. Remember, it is never too late to take care of your bones and enjoy a healthy and active life.
