Our bones are the framework of our bodies. Having healthy bones are crucial to the health of our body as a whole. More and more, our bones are being neglected and we are seeing elderly patients have osteoporosis at a faster rate than normal. Fight back osteoporosis, and use these tips to maintain a healthy bone structure.
1. Eat Better
This one is kind of obvious. If we are being honest, I am sure at some point in our lives we ate food that we knew was bad for us. To make for that, start eating foods high in calcium. Not a big fan of milk? Not an issue. You can also get calcium in nondairy foods, like salmon, mackerel, tuna, sardines, white beans and tofu. Fruits and vegetables are the best way to get these important vitamins and minerals.
2. Stop Smoking
If you are still smoking in 2016, it seriously is a great time to quit. We now know the side effects of smoking are not worth the cost (could be your life). Several studies have shown that smokers have lower bone mass and a higher risk of fractures than nonsmokers, and the risk increases with the number of years and cigarettes one smokes, according to the National Institutes of Health.
3. Stay Fit
Obviously part of staying fit is eating right, but the other part is exercising. Like muscles, bones become stronger when they are active. According to the National Arthritis Foundation, weight-bearing exercise strengthens bones by making them produce more cells. The best exercises for building stronger bones include brisk walking, dancing or aerobics, and muscle strengthening exercises.
4. Soak Up the Sun
This one even sounds fun right? It turns out that the sun emits rays that have Vitamin D (which helps healthy bones). Make sure you are still using sunscreen. Don’t increase your chance of melanoma to fight off osteoporosis. It’s not worth it.
5. See What’s in Your Meds
Some medications have drugs (chemicals) can can increase your risk for Osteoporosis. Once again according to the arthritis foundation, Chief among these are corticosteroids, such as prednisone, prescribed for inflammatory forms of arthritis. They weaken bones by decreasing the amount of calcium absorbed in the intestines and increasing the amount excreted by the kidneys. One way to minimize the risk of bone damage is to take the lowest dose for the shortest time possible (that decreases inflammation).
Osteoporosis continues to be a huge problem for the elderly and people of all ages. Luckily, if you follow these steps, your bones will thank you later! So put down those cigarettes and get outside in the sun! If you have questions, consult with your doctor who may want you to set up an appointment with us to examine your bone health! Northeast Nebraska Imaging is committed to our patients bone health.