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Why Bone Health is Important?

Bones are living tissues that are constantly being remodeled. As we age, we lose bone mass and density, which can make our bones more fragile and susceptible to fractures. This process is called osteoporosis.

Osteoporosis is more common in women, but it can also affect men. It is estimated that 1 in 4 women and 1 in 8 men over the age of 50 will have an osteoporosis-related fracture.

There are several things that can affect bone health, including:

  • Age: Bone mass peaks in our early twenties and then gradually declines.
  • Sex: Women are more likely to develop osteoporosis than men.
  • Family history: If you have a family history of osteoporosis, you are more likely to develop the condition.
  • Race: Caucasian and Asian women are more likely to develop osteoporosis than African American and Hispanic women.
  • Certain medical conditions: Conditions such as hyperthyroidism, rheumatoid arthritis, and inflammatory bowel disease can increase your risk of osteoporosis.
  • Medications: Some medications, such as steroids, can also increase your risk of osteoporosis.
  • Lifestyle factors: Smoking, excessive alcohol intake, and a sedentary lifestyle can all contribute to bone loss.

How to Improve Bone Health

There are a number of things you can do to improve your bone health:

  • Get enough calcium and vitamin D. Calcium is essential for building and maintaining strong bones. Vitamin D helps your body absorb calcium. The recommended daily intake of calcium for adults is 1,000 milligrams (mg) for women under 50 and 1,200 mg for women over 50 and men of all ages. The recommended daily intake of vitamin D for adults is 600 IU.
  • Exercise regularly. Weight-bearing exercise, such as walking, running, and dancing, helps to build strong bones. Aim for at least 30 minutes of moderate-intensity weight-bearing exercise most days of the week.
  • Don’t smoke. Smoking damages bones and increases your risk of osteoporosis.
  • Limit alcohol intake. Excessive alcohol intake can contribute to bone loss.
  • Maintain a healthy weight. Being overweight or obese can increase your risk of osteoporosis.

If you are concerned about your bone health, talk to your doctor. They can assess your risk factors and recommend steps you can take to improve your bone health.

Here are some additional tips for improving bone health:

  • Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains.
  • Avoid sugary drinks.
  • Get enough sunlight. Sunlight helps your body produce vitamin D.
  • Take a calcium and vitamin D supplement if you are not getting enough from your diet.
  • See your doctor regularly for bone density tests. Bone density tests can help to identify osteoporosis early, when it is most treatable.

By following these tips, you can help to keep your bones strong and healthy throughout your life.

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8151 Ridge Ave., Philadelphia, PA 19128