Osteoporosis, known as the “silent thief,” is a disease that gradually weakens bone density, making bones more susceptible to fractures in the hip, spine, wrist, and shoulder. It can go unnoticed for years, with bone damage detected after a serious break. In Canada, osteoporosis affects over 2.3 million people. At least one in three women and one in five men will suffer a fracture due to osteoporosis, in their lifetime. Although there is no definitive cause of osteoporosis, taking proactive steps can help reduce your risk of developing this disease. Here are some key approaches to prevent osteoporosis and maintain stronger, healthier bones.
1. Get Enough Calcium for Bone Density
Calcium is the cornerstone of bone health so ensuring your diet contains consistent sources is vital to maintaining bone density. The daily recommended intake of calcium varies with age:
- Women aged 50 and younger need 1,000 mg per day.
- Women aged 51 and older require 1,200 mg per day.
Many people believe they get sufficient calcium through diet alone, but it can be useful to calculate your intake by learning nutritional values on foods like dairy products, leafy greens, and fortified plant-based milk. Sometimes calcium supplements can help fill in any gaps if you are not reaching the daily recommended amount. Speak to a trusted health care professional if you are concerned about your intake sources and calcium levels. Here is a list of apps you can use for food and nutrition tracking.
Calcium alone is not enough. Vitamin D is essential to help your body absorb calcium effectively. According to the Mayo Clinic: The recommended daily intake is 600 IU for adults aged 70 and younger and 800 IU for those older than 70.
2. Build Bone Density with Protein
Protein is essential for bone density and overall health. Studies have shown that protein increases bone mineral density and supports bone health. The daily recommended amount of protein is about 0.4 grams per pound of body weight. For example, a person weighing 140 pounds needs approximately 60 grams of protein daily. Protein-rich foods such as lean meats, dairy products, legumes, and certain grains (such as quinoa and farro) provide essential amino acids that help keep bones strong and resilient.
3. Exercise for Bone Strength
Exercise is one of the most effective ways to maintain and even build bone density. Regular physical activity stimulates the cells responsible for building bone, helping prevent the gradual thinning of bones. The best exercises for bone health include:
- Weight-bearing exercises: Activities like walking, running, dancing, and aerobics put weight on your bones, stimulating bone growth.
- Resistance exercises: Lifting weights, using resistance bands, or even doing water aerobics helps build muscle strength, which in turn supports your bones.
Engaging in these exercises three to four times per week can significantly benefit bone health and reduce the risk of fractures.
Plus, strong muscles and good balance reduce your risk of falls, which can cause fractures in osteoporosis-prone bones. It’s a win-win!
4. Avoid Smoking and Limit Alcohol Intake
Lifestyle habits play a major role in osteoporosis prevention. Smoking can speed up bone loss, while excessive alcohol consumption can interfere with the body’s ability to absorb calcium, increasing your risk of osteoporosis. Reducing or eliminating these habits can protect your bones and improve your general health.
If you are looking for ways to naturally support bone health, consider incorporating foods or ingredients such turmeric, which have shown benefits related to joint health and managing inflammation.
5. Maintain a Balanced Diet and Healthy Weight
Maintaining a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that support bone health. Along with calcium and vitamin D, nutrients like magnesium, vitamin K, and potassium play a vital role in preserving bone structure and density.
A healthy weight is also important, as being underweight or overweight can negatively impact your bones. Underweight individuals may have lower bone density, while excess weight can place undue stress on bones and joints, increasing the risk of fractures. If you are concerned about balancing your nutrient intake, consider discussing supplementation with your healthcare provider to ensure your body is getting the essential nutrients it requires.
6. Discuss Medications and Health Factors with Your Doctor
Certain medications, such as steroids, can affect bone density over time. If you are taking medications that might impact your bones, talk with your healthcare provider. You want to be sure that treatment options for other conditions are not placing your long term bone health at risk.
Take the time to review individual factors such family history, hormonal changes, or other health conditions when discussing medication or lifestyle changes with your healthcare provider. Ask questions. The same strategy doesn’t always work for every individual. There are a variety of ways to help prevent osteoporosis: have the big picture conversation to ensure that all relevant factors are considered when discussing ways to minimize your osteoporosis risk.
Taking Action Early: A Lifetime of Benefits
Osteoporosis can progress without symptoms but incorporating healthy lifestyle choices can minimize your risk of developing the disease. This includes exercising, consuming a balanced diet, and incorporating the habits outlined above. Although osteoporosis is more common in postmenopausal women, a strong, well-supported musculoskeletal system (bones, muscles, and joints) protects against fractures and promotes function and independence as we age. The earlier you incorporate healthy habits, the better protected you will be.
We Can Help
Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.
Contact us if you have any questions regarding this blog or any other health or wellness concern.
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Information for this blog was sourced from osteoporosis.ca, the mayo clinic, and hopkinsmedicine.org
