How to keep your bones healthy

iStock 1176334519 While it may be difficult to prevent injury to your bones, there are things you can do to protect your bone health. Read on to learn more about bone health and the steps you can take to prevent injury and prolong other bone-related conditions

Bone mass

Did you know that most people reach their peak bone mass around age 30? As you grow, your body makes new bone faster than it breaks down old bone. But after around age 30, you lose slightly more bone than you gain, even though you are continuing to make new bone. 

This is why osteoporosis is a concern as you grow older. Osteoporosis causes bones to become weak and brittle, and the development of this condition depends on how much bone mass you have by the time you reach the age of 30 and how quickly you lose bone mass after that. 

Bone health

There are many things that contribute to the health of your bones, including:

  • People who are less physically active have a higher risk of developing osteoporosis.
  • People who use tobacco and alcohol have an increased risk of osteoporosis.
  • Women are ate greater risk of osteoporosis because they have less bone tissue than men.
  • If you are extremely thin, you are at risk because you may have less bone mass as you age. 
  • A diet low in calcium can contribute to decreased bone density, bone loss and an increased risk of bone fractures. 
  • People who are white or of Asian descent have greater risk. 
  • If you have a parent or sibling with osteoporosis, you have a greater risk as well. 
  • Long-term use of certain medications such as prednisone and cortisone can damage the bone. 
  • Hormones can contribute to loss of bone mass. 
  • Eating disorders and conditions such as celiac disease can harm bone health. 

Simple steps

There are easy steps you can take to slow the loss of bone as you age, including:

  • Be sure to get plenty of calcium in your diet.
  • Your body also needs vitamin D to absorb the calcium.
  • Incorporate physical activity as much as possible.
  • Avoid smoking and excess alcohol consumption. 
  • Talk to your doctor about other steps you can take to improve the health of your bones. 

If you are interested in learning more about bone health, call (219) 795-3360 to schedule an appointment.

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