Find out what you can do to keep your bones strong, healthy, and dense.
Bone density is an important health subject for every person. All too often, we don’t think about our bones, let alone take action to keep them healthy, until we have a fracture.
However, a strong frame of dense, healthy bones helps you stay active and lively. It’s not just for elderly people either, as our bones usually start to loose density while we’re still in our 30’s.
Want to keep your bones strong for your entire life? You can start with these eight important tips.
1. Get Plenty of calcium
A strong frame starts with plenty of calcium. Your body uses this nutrient for a wide variety of purposes, but if there’s not enough, it levies calcium from the bones. You can go for the classic calcium-rich diary products like milk and yogurt, or you can go for less-obvious calcium sources like broccoli, shrimp, nuts, and tortillas.
2. Vitamin D
Vitamin D acts like a catalyst for absorbing calcium. Without enough vitamin D, your body won’t efficiently process calcium; you might as well not worry about calcium at all. Fortunately, many calcium-rich foods have vitamin D, including milk and cheese. Other sources of vitamin D include saltwater fish and liver. You can also get vitamin D through sunlight. Just make sure to avoid a sunburn!
Potassium comes from a wide variety of foods including bananas and yogurt, and while it’s most famous use is removing waste from cells, it’s now believed that potassium may negate acids that remove calcium from the body.
4. Take it easy on coffee
While the general conclusion on the health effects of coffee is still murky, one thing is (nearly) certain: too much coffee, combined with a lack of calcium intake, accelerates bone loss. The most important thing to remember is coffee should be kept in check for bone and overall health.
5. Stay active
We all know that muscles get stronger with use. Did you know this applies to bones too? Strength-building exercises not only build and tone muscles, they also help keep your bone density at a healthy level.
6. Don’t smoke
For women, smoking can bring earlier menopause which increases the chances of lower bone density. For both sexes, smoking robs the calcium you get from your diet. We know you don’t need another lecture on smoking, but bone density is a good reason to quit.
7. Avoid excessive amounts of alcohol
Excessive amounts of alcohol can keep calcium from getting to the bones. This leads to bones deteriorating and becoming weaker. Young adults who drink heavy amounts of alcohol are at an increased risk of osteoporosis later in life.
8. Consider supplements
As you age, your calcium needs increase, but getting enough through foods can be a challenge. For this reason, you may want to talk with your doctor about calcium supplements. Supplements can help you get the right amount of calcium without disrupting your diet.
Get the information you need on your bone density
With our bone mineral density testing, we can help you get the information you need on your bone health.
This test will help you and your doctor assess risk levels and determine whether you need to take action to increase your bone density, so contact us today at POM MRI and Imaging Centers to get started.