All older Americans need to maintain the density and strength of their bones. Fifty percent of women and 25 percent of men ages 50 and older break a bone due to osteoporosis. But fear not. There are easy ways to boost your skeleton’s health.
In addition to providing excellent care, the medical professionals at the office of Woodworth Orthopedics and Sports Medicine are deeply committed to patient education. By explaining the reasons behind your condition, we mitigate risk factors and inspire habits that help keep your bones healthy.
Bones are living tissue that rebuilds itself. Take a look at these suggestions that will boost their health.
Keep up with calcium.It makes bones compact and hard. When a body’s levels of this mineral are low, it snatches it from the bones. Most Americans don’t get enough calcium. When you hit 50, go for about 1,200 milligrams per day. Get some of those milligrams from low-fat yogurt, eggs, milk, cruciferous veggies and salmon. You can also get calcium in pill form but always check with your doctor regarding your daily dosage.
“Do the D.”Vitamin D is a crucial component for absorbing calcium in food. Sunlight is a free and easy source of D; your skin makes it from the rays from Ol’ Sol. Hanging out in the sun—even during the winter—for a few minutes every day should do it. Some foods and beverages are also good sources: pork, eggs, fortified cereal, fatty fish (mackerel, tuna and salmon), and fortified milk (almond, soy, oat and cow). Like calcium, vitamin D comes in pill form but always check with your doctor regarding your daily dosage.
Get moving.Gravity supplements weight-bearing activities such as climbing stairs, dancing, walking and running. Note, however, that those workouts benefit only certain body parts. Jogging firms up the bones in your legs and feet but not your arms.
Strength training (also called resistance exercise and bodybuilding) puts enough force on your bones to make them heavier and denser. Strength training is as simple as rowing, lifting free weights, doing pushups and using resistance bands. Shoot for a minimum of a half-hour of any kind of exercise per day.
Three quick tips: Quit smoking, limit your intake of alcohol and avoid added sugar.
The office of Woodworth Orthopedics and Sports Medicine is passionate about treating all aspects of your bone health. Our medical staff will provide you with excellent information to help you recover, minimize risk
By Woodworth Orthopedics and Sports Medicine
July 28, 2022