What Steps Should Be Taken For Maintaining Bone Health
- Dr. Charla Fischer
- May 03, 2017
Protecting your bone health is much easier than you think, but you need to understand what impact your physical activity, diet, and lifestyle can have on the bone mass. Bones provide structure to the body, anchor muscles and store calcium. It is important to have good bone health as it will keep you strong and conditions such as disc herniations and Lumbar spinal stenosis at bay.
Fortunately, there are several steps that can help the thinning of bones (osteopenia) and prevent osteoporosis. Here are the ways that can help you maintain strong bone health
Calcium Rich foods and Vitamin D
Calcium is helpful in building strong bones, and Vitamin D helps in absorbing the calcium content. This is the reason that every woman needs 12, 00 milligrams of calcium and around 400 to 600 IU Vitamin D, post menopause for better bone health. Any person who is being treated for osteoporosis must get calcium and vitamin D level checked in their blood tests. Dairy products are a rich source of calcium but it is present in other foods too. Soy milk, low-fat yogurt, canned salmon, cooked spinach, calcium fortified orange juice, turnip greens, collard greens and broccoli all contains a good quantity of calcium.
Calcium supplements can also be taken if your doctor suggests it. There are two types of calcium: calcium carbonate and calcium citrate. Calcium carbonate should be taken with food so that the body can absorb it. Acidity and constipation are some of the side effects of its intake. Calcium citrate is usually tolerated well by the body and can be taken without food.
Weight bearing exercises
Taking adequate amount of calcium helps in stopping the bone loss, but exercises will make them stronger. And, this is the reason that exercises are considered important for bone health. It is good to talk to a doctor before beginning any exercise regimen.
Walking, jogging and aerobics must be a part of your daily routine as it will put stress on the skeleton and helps in strengthening the bones. You can practice bicycling too as it improves muscle mass and strengthens your bones. Abdominal and lower back exercises and yoga can also help in strengthening the bones.
Smoking and Alcohol
Smoking and alcohol can have a bad effect on your bones. The first thing, you must do is to give up smoking for good bone health. Alcohol in moderate quantity does not put any impact but an excess of it can lead to almost 2% bone loss. Having nicotine and alcohol in excess can lead to up to 8% bone loss in a year.
If you are concerned about back pain or want to know more about Disc treatment NY consult a specialist, he will guide you about your condition and steps that can be taken for strengthening the bones.
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