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Four Ways to Build Strong Bones
Your bones reach their peak growth in early adulthood and naturally begin to lose density after age 40. Women, especially, lose bone after menopause, putting them at higher risk for the bone weakening disease, osteoporosis. Fortunately, there’s much you can do to offset these losses and help build healthy bones.
Tips for Strong Bones
1. Keep track of your nutrients. Most important is calcium, which builds bone. Vitamin D, a close second, promotes calcium absorption. Fortunately, low-fat milk and many other low-fat dairy products supply plenty of both nutrients. Lactose intolerant? Try drinking milk with a meal or substituting yogurt that has active cultures. Nondairy foods high in calcium include the following:
- Dark green leafy vegetables, such as broccoli, kale and collards
- Tofu
- Canned salmon or sardines with bones
- Almonds
- Calcium-fortified juice, bread and cereal
Good vitamin D sources include sunlight and fortified cereals.
2. Consider supplements. Calcium carbonate in popular antacids is less expensive than calcium citrate and calcium phosphate.
3. Get regular exercise. To build or maintain bones, give them a workout with walking, cross-country skiing or tennis. Jumping and jogging provide the high-impact stress bones thrive on.
4. Talk to your doctor. Certain conditions — including hyperthyroidism, digestive disorders and diabetes — can hasten bone loss. So can medications such as thyroid extract and certain steroids.
Don’t wait for a fracture to diagnose osteoporosis — make a bone mineral density scan part of your preventative care. Call 713-222-CARE today to schedule your bone density scan.
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