Our bones are an important component of our body. They provide structure for our body and keep our muscles in place. They protect our organs from injury. Plus, our bones are essential to movement and our ability to stand, walk, and run. Therefore, it’s important to maintain good bone health.
But did you know that by the time you turn 30, your bone mass has peaked? After that, you start to lose a little more bone mass than you gain. Your bone mass is what determines whether you’ll develop osteoporosis. If you’ve reached a higher bone mass by the age of 30, and you don’t lose it rapidly after that, you likely won’t develop osteoporosis. The problem is, you probably won’t know you have osteoporosis until you break a bone at some point. Common bone fractures due to osteoporosis occur in the wrist, hip and spine. These types of fractures can be debilitating, especially if you’re elderly or have other medical conditions. However, by maintaining good bone health, you can help keep osteoporosis from occurring.
How to Protect Your Bone Health
Here are 6 things you can do to improve your bone health.
- Eat foods that contain calcium. Most people need 800 mg of calcium a day, which equates to a glass of milk, a small container of yogurt and a 1 oz. portion of Cheddar cheese. Other foods that contain calcium include sardines, broccoli, dried fruit, nuts (especially almonds) and seeds. Note: It’s easier to absorb calcium from dairy products, so if you don’t or can’t eat dairy, talk to your doctor for suggestions on how to get more calcium in your diet.
- Eat foods that contain vitamin D. This vitamin helps your body absorb and use calcium. Foods that contain vitamin D include salmon, fresh tuna, trout, mackerel, sardines, eggs, and vitamin D-fortified foods like cereal and yogurt. Unfortunately, you can’t get enough vitamin D from your diet alone. Take a vitamin D supplement to boost your body’s supply.
- Enjoy the sunshine. Safe exposure to the sun is a great way to obtain more vitamin D. Get 10 to 15 minutes of exposure 3 times a week.
- Exercise regularly. A sedentary lifestyle can increase your risk of osteoporosis. Build strong bones by walking, jogging, running, dancing, or doing aerobics or Zumba. You can also improve bone health by lifting weights to increase bone strength. Improved bone strength can help prevent falls in seniors who have osteoporosis. Increase blood flow to your bones by adding resistance training.
- Drink less soda. The extra phosphorus in colas can keep your body from properly absorbing calcium. Drink more water instead.
- Lose weight. If you’re overweight or obese, the extra weight can put a strain on your bones. Talk to your doctor or a dietitian for recommendations on how to safely lose the weight.
By following these tips, you can improve your bone health while preventing fractures due to osteoporosis.
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Just as your bones provide support for your body, ezWalker® Custom Fit Orthotics from the WalkEZStore provide support for your body from the feet up. ezWalker® custom orthotics help to properly hold the arches in your feet in position while reducing the stress on your bones and joints. Also, these custom orthotics biomechanically direct your feet into better alignment which reduces strain on your legs, hips and lower back.
To learn more about the WalkEZStore’s custom foot orthotic products, visit www.WalkEZStore.com. Click here to schedule an appointment with our certified pedorthist Kathy Carandang to learn how ezWalker® Performance Custom Orthotics can improve how you walk, so you’ll have better support throughout your body.
Because … when your feet feel good, you feel good.®
Disclaimer: The information included in this article is for educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.
Cover photo credit: Pixabay
