Bone Health: The Bare Bone Basics!
Bone health is incredibly important for overall health and well-being. Our bones provide structure and support to our bodies, protect our organs, and store important minerals such as calcium and phosphorus. As we age, our bones can become weaker and more prone to fractures, making it essential to take steps to maintain strong, healthy bones.
One of the most important ways to support bone health is to get enough calcium and vitamin D. These nutrients are essential for building and maintaining strong bones. According to the National Osteoporosis Foundation, adults under the age of 50 should aim to get 1,000 milligrams of calcium and 400-800 international units (IU) of vitamin D per day. Adults over the age of 50 should aim for 1,200 milligrams of calcium and 800-1,000 IU of vitamin D per day.
In addition to getting enough calcium and vitamin D, there are many other lifestyle factors that can impact bone health. Regular exercise, particularly weight-bearing exercises such as walking, running, and strength training, can help to build and maintain strong bones. According to a study published in the Journal of Bone and Mineral Research, exercise can help to increase bone density and reduce the risk of fractures in older adults.
Other lifestyle factors that can impact bone health include smoking, excessive alcohol consumption, and certain medications. Smoking has been shown to reduce bone density and increase the risk of fractures, while excessive alcohol consumption can interfere with the body's ability to absorb calcium. Certain medications, such as steroids and anticonvulsants, can also impact bone health.
If you're concerned about your bone health, talk to your doctor. They can recommend tests to assess your bone density and provide guidance on steps you can take to maintain strong, healthy bones.
For more information on bone health, check out this article from the National Osteoporosis Foundation: https://www.nof.org/patients/fracturesfall-prevention/exercisesafe-movement/bone-basics/.
