Maintaining healthy bones is important because the skeletal system not only provides a support structure for muscles to adhere to, but also protects internal organs from damage. If your bones are compromised because of an accident or injury, you may need to see a physical therapist or chiropractor to help restore their health. In addition, follow these tips to promote and maintain bone health for life:
- Consume Calcium-Rich Items
Calcium is crucial to bone health. Most adults need 1,000 milligrams of calcium per day, according to the Institute of Medicine. For women over the age of 51 and men older than 71, this number increases to 1,200 milligrams. Dairy products are an excellent source of calcium, as are leafy green vegetables such as kale.
- Maintain a Healthy Lifestyle
Using tobacco, alcohol, and certain drugs can negatively impact bone health and deplete calcium stores. Avoid these substances and be sure to get an adequate amount of exercise. Weight-bearing activities can not only help to slow bone loss, but can also promote bone strength.
- Get Plenty of Vitamin D
Vitamin D is an important vitamin that helps the body absorb calcium. It can be difficult to obtain adequate amounts of vitamin D from dietary sources, which include fish and fortified milk. Sunlight is usually the best source of vitamin D, so talk to your doctor about alternative options if you have a medical condition that limits your sun exposure.
- Consider Hormone Replacement Therapy
During menopause, the female body stops producing adequate amounts of estrogen. This can increase the risk of developing osteoporosis. If you are at risk for osteoporosis, talk to your doctor about hormone replacement options and consider medications designed to boost bone health.
At Spine and Sports Medicine in Ridgewood, we know how important bone health is to overall well-being. If you would like more information on promoting healthy bones or are in need of physical therapy, spinal decompression, or pinched nerve therapy, call us at (201) 447-0346.
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