Irving Primary Care

How Can You Improve Bone Health?

Osteoporosis is becoming increasingly common in men and women these days. 1 in 3 women as compared to 1 in 5 men over 50 years of age will suffer from at least one bone fracture due to osteoporosis, according to the International Osteoporosis Foundation.

To the uninitiated, osteoporosis is a condition where your bone density declines and your bones become weak and brittle. This makes them vulnerable to fractures. Bones are made of living tissue. They are broken down and replaced throughout your life. Osteoporosis occurs when new bone is not created fast enough.  Given the amount of risk associated with osteoporosis, improving bone health is very important. Let us take a look at how this can be done:

Increasing Your Calcium Intake

Calcium plays a vital role in helping your body build strong bones. In order to increase your calcium intake, you can take supplements or eat foods that are rich in calcium. The latter is more beneficial.  Some calcium-rich foods include:

  • Greek yogurt
  • Green vegetables such as kale, broccoli, and turnip greens
  • Fortified cereals and juices

Exercising Regularly

Doing regular exercise can make your bones stronger. For instance, aerobic exercises such as walking and jogging are some of the best ways to improve your bone health.  You can also try strength exercises such as lifting dumbbells. Try not to overdo it, though. Evidence shows that too much exercise can cause your bone health to deteriorate. This is because it causes hormone imbalances that reduce bone mass. This can result in a condition called osteopenia.

Eating More Protein

Protein plays an important part in improving bone health. It helps the body in making collagen, which is an important component of bones. To increase your protein intake, you can include more chicken, fish, eggs, and beans in your diet. Seeds and nuts are also very rich in protein.

Things to Avoid For Improving Bone Health

Eating processed foods or foods with an excessive amount of salt is harmful to your bones (as well as the rest of your body). If you happen to be a smoker, then you need to try and quit this too. Keep your alcohol intake to a minimum.

You must also make it a habit of eating different types of fruits and vegetables daily.

Let’s Sum It Up

Improving bone health can help in the treatment of osteoporosis. It also reduces the risk of developing this condition later in life. To improve the health of your bones, you need to take more protein and calcium. You can also try aerobic exercises and quit unhealthy habits such as smoking. Eating more fruits and vegetables is very beneficial, as well.

If you require more advice on how to avoid osteoporosis, we suggest you make an appointment with a physician at Health One Family Medicine.

Visit or call (469)262-5762.