Six ways women can keep their bones strong
Bones become thinner as you age, which can put you at an increased risk for injury. So, ensuring good bone health is important.
Lindsey C. Tingen, MD, said it’s especially important for women because they possess less bone tissue. “Both aging and menopause work to thin bone structure, which puts women at increased risk for osteoporosis,” she said. Osteoporosis is a medical condition where loss of tissue causes bones to become brittle and fragile.
Dr. Tingen shared key ways you can keep your bones strong and the risk for osteoporosis low.
- Include plenty of calcium in your diet. You can find these nutrients in milk, yogurt, cheese, almonds, and broccoli, kale and soy products.
- Pay attention to vitamin D. Orange juice, fatty fish (salmon) and egg yolks are great places to find vitamin D. Sunlight also contributes to the body’s production of vitamin D.
- Eat enough calories. A lack of nutrition intake associated with eating disorders is very detrimental to your bone health. It is important for women to take in a consistent and sufficient amount of calories per day to keep their bones healthy. This typically ranges from 1,500 to 2,500 calories.
- Include physical activity in your daily routine. It is important to get a balance of weight bearing, resistance and stretching exercises as all contribute to bone health. Examples of these include running, hiking, aerobics, tennis, dancing, lifting weights or body resistance exercises like push-ups, yoga and basic daily stretching.
- Avoid substance abuse and tobacco. This includes smoking smokeless tobacco and vaping products. In addition, as a woman, you should not drink more than one alcoholic beverage per day.
- Talk to your doctor. If you’re concerned about your bone health or your risk factors, consult your OB/GYN.