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Tips to Improve Bone HealthTips to Improve Bone Health
Eat foods rich in calcium & Vitamin D
Calcium & Vitamin D are important to your bone health. Learn about foods that are naturally high in calcium & vitamin D. Eat a balanced diet with a variety of fruits and vegetables, grains, and non-fat or low-fat dairy products. Sunshine is also a good source of vitamin D. If you are not getting enough calcium & vitamin D in your diet, Supplements can be helpful
Eat foods that are high in calcium.
Milk, yogurt, cheese, canned salmon with bones, broccoli, canned sardines and fortified foods such as fruit juices, cereals, breads, & soy products are excellent sources of calcium
Be physically active every day.
Many types of physical activity contribute to bone health &improve balance, coordination, & muscle strength. At least 30 minutes a day of weight bearing and strengthening physical activity is recommended for adults, & 60 minutes a day is recommended for children.
Maintain a healthy body weight throughout your life.
Being underweight increases the risk of bone loss fractures.
Protect yourself from falls.
Fractures are often caused by falls. Protect your bones, especially if you are over the age of 60. Have your vision checked. Make your home safer by removing items you may trip over, being sure that you have enough lighting, wearing shoes with good support, and installing handrails.
Avoid smoking & limit alcohol intake.
Smoking & heavy alchol use reduce your bone mass & increase your risk for broken bones.
Discuss increased risks with your doctor.
You may be at greater risk for fractures if you are older than 65, have broken a bone after age 50, have relatives with a broken bone, have certain medical conditions (for example, hyperthyroidism or arthritis) and take certain prescription medications (for example, thyroid medication or oral glucocorticoids). Check with your health professional about your risks and find out if you need a bone density test. Once you have a test, your health care professional may prescribe medications that treat bone disease and may recommend calcium or vitamin D supplements.
Courtesy: U.S. Department of Health and Human Services -
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