Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. While it’s more common in older adults, especially postmenopausal women, it can affect people of all ages. The good news is that lifestyle changes can often prevent or minimize osteoporosis. At Orthopedic Sports and Medicine Center, we are dedicated to helping you understand how to maintain strong, healthy bones and reduce your risk of developing osteoporosis.
Focus on Bone-Strengthening Nutrition
One of the most critical steps in preventing osteoporosis is ensuring your body gets the necessary nutrients to build and maintain strong bones. Here are the key nutrients to focus on:
Calcium
Calcium is the building block of bone tissue. The recommended daily intake varies by age and gender, but most adults need about 1,000 to 1,200 mg of calcium daily. To boost your calcium intake, include the following foods in your diet:
- Dairy products like milk, yogurt, and cheese
- Leafy greens such as spinach, kale, and broccoli
- Almonds and sesame seeds
- Calcium-fortified foods like certain cereals, orange juice, and plant-based milks
Vitamin D
Vitamin D helps your body absorb calcium effectively. Without enough vitamin D, your body cannot properly form new bone tissue, leading to bone loss. You can get vitamin D from:
- Sunlight: 10-15 minutes of sun exposure a few times per week can help your body produce vitamin D
- Fatty fish such as salmon and mackerel
- Egg yolks and fortified foods
- Supplements, if recommended by your healthcare provider
In addition to calcium and vitamin D, ensure you’re getting enough protein, magnesium, and vitamin K, all of which support bone health. Eating a well-balanced diet with various fruits, vegetables, whole grains, and lean proteins will ensure you get the full spectrum of nutrients your body needs.
Stay Physically Active with Bone-Building Exercises
Regular exercise is another essential component in preventing osteoporosis. Weight-bearing and resistance exercises are particularly effective at strengthening bones.
- Walking or hiking
- Running or jogging
- Dancing
- Stair climbing
- Tennis or other racquet sports
- Strength Training
- Lifting weights or using resistance bands
- Bodyweight exercises such as squats, lunges, and push-ups
Yoga and Pilates, which improve balance and flexibility, reducing your risk of falls and fractures
Aim for at least 30 minutes of weight-bearing exercise most days and strength training exercises 2-3 times per week. Talk to your doctor about what works best for you.
Avoid Harmful Habits
Certain lifestyle choices can increase your risk of osteoporosis. Avoid these harmful habits to protect your bone health:
Smoking
Smoking reduces the blood supply to your bones and lowers the body’s ability to absorb calcium, which weakens bones over time. If you smoke, quitting is one of the best things you can do for your bone health—and your overall well-being.
Excessive Alcohol Consumption
Drinking more than two alcoholic beverages per day has been linked to bone loss. Alcohol interferes with calcium absorption and can increase your risk of falling, which may lead to fractures. If you drink alcohol, do so in moderation.
High Salt and Caffeine Intake
Consuming too much salt and caffeine can lead to calcium loss in your body. Limit processed foods that are high in sodium, and try to moderate your coffee and tea consumption to maintain healthy bones.
Prioritize Regular Health Checkups
Preventing osteoporosis also involves regular checkups and screening, especially if you’re at higher risk due to age, family history, or other factors. A bone density test, called a DEXA scan, can measure your bone strength and help your doctor assess your risk for osteoporosis.
If you’re at risk, your healthcare provider may recommend medications, supplements, or other treatments to help preserve your bone density.
Osteoporosis Specialist in Elkhart, IN, Goshen, IN, Granger, IN, Middlebury, IN, and Nappanee, IN
At Orthopedic Sports and Medicine Center, we are committed to helping you achieve a healthy lifestyle and prevent osteoporosis. If you have concerns about your bone health or want to schedule a screening, contact us today to learn more.
