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Bone Health: Tips for Maintaining Healthy and Strong Bones

  1. The bones support the body and ensure that we are able to move. They also protect the brain, heart and other organs from injury. The bones also store minerals such as calcium and phosphorus, which help keep bones strong and release them into the body when needed for other purposes. Good bone health is essential. Adequate calcium intake, exercise, no smoking, excessive alcohol consumption, regular bone density measurements are necessary measures. These things are necessary for everyone, but they are especially important for women with low bone density. Although patients never regain bone density from childhood, it is still possible to prevent rapidly thinning bones, even after a diagnosis of osteopenia or osteoporosis.

Limiting alcohol consumption and quitting smoking

  1. People may only consume alcohol to a limited extent / Source: Jarmoluk, Pixabay Alcohol

Have a bone density measurement performed

  1. A bone density measurement is the only way to determine the extent of the bone loss. It is an accurate study with low radiation. The doctor determines how often a bone density test is needed. If the patient is taking medication for osteoporosis (loss of bone mass with risk of fractures)

Taking calcium and vitamin D for stronger and healthy bones

  1. Calcium is needed to build strong bones, but vitamin D helps the body absorb calcium. Exposure to the sun helps to produce vitamin D, but as people age, the skin is no longer as efficient at making vitamin D. Frequent use of sunscreen also results in low vitamin D levels more quickly. Women should therefore need 1,200 milligrams of calcium and at least 400 IU to 600 IU of vitamin D per day after menopause for better bone health. Most women get less than 500 milligrams of calcium from their daily diet. In any patient treated for osteoporosis, the doctor should check both calcium and vitamin D levels in a blood test

Exercise and Improved Bone Health

  1. Walking is a good form of exercise for bone health / Source: Skeeze, Pixabay Weight-bearing exercises Calcium supplements and osteoporosis drugs inhibit bone loss, allowing bone to rebuild itself. The body does need some "encouragement" to rebuild bone. The skeleton must be under stress for it to become stronger. That's why exercise is important for better bone health. Patients who want to improve bone health through weight-bearing exercise always consult with the doctor first. Good exercises are walking, running, jogging, running, skipping rope, tennis, team sports (basketball, football, ...), climbing stairs and light aerobics. These forms of exercise work against gravity, strengthening the skeleton and bones. Bicycles

Talk to the doctor about bone strength

  1. Many factors influence bone strength. For example, the use of certain medications to treat chronic diseases is a risk factor for developing osteoporosis. Certain medications cause dizziness, light-headedness

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