{"id":20021,"date":"2022-12-06T15:27:47","date_gmt":"2022-12-06T20:27:47","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20021"},"modified":"2023-03-20T08:32:25","modified_gmt":"2023-03-20T13:32:25","slug":"how-to-maintain-healthy-bones","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/how-to-maintain-healthy-bones\/","title":{"rendered":"How to Maintain Healthy Bones"},"content":{"rendered":"

It\u2019s easy to take our bones for granted. They hold us up and enable us to do so many things, yet many of us don\u2019t give them much thought until one breaks.\u00a0<\/span><\/p>\n

Like other parts of our bodies, <\/span>our bones are constantly changing<\/span><\/a>\u2014 new bone is made, and old bone is broken down. When we\u2019re young, this process helps us to grow larger, stronger bones. But around the age of 30, this remodeling changes. Not as much new bone is made to replace the old, and our bone density begins to wane. This can lead to more breaks and fractures.<\/span><\/p>\n

While older folks need to be especially focused on keeping their bones strong, young and active people can also run into trouble if they don\u2019t take the right steps to maintain healthy bones.<\/span><\/p>\n

The good news? Simple habits like exercising, taking vitamins and eating nutritious food can bolster bone strength for the long haul. At the same time,<\/span> factors<\/span><\/a> like genetics, disease, substance abuse and malnutrition can contribute to bone weaknesses that can get worse over time, leading to widespread musculoskeletal issues, greater risk of avoidable injuries and osteoporosis. <\/span>Here are some ways to keep your bones strong.\u00a0<\/span><\/b><\/p>\n

\n

Maintain a healthy calcium intake<\/h3>\n

Calcium is the most abundant mineral in the body, and it\u2019s crucial for maintaining strong bones. Recommended daily intake depends on age and sex. While babies up to 12 months old need around 200 mg, adults require up to 1,000 mg. Calcium can be found in foods like milk, yogurt and cheese, and also in certain vegetables like kale and broccoli. A full list of calcium-rich foods and recommended daily intake amounts can be found <\/span>here.\u00a0<\/span><\/a><\/p>\n

\n

Stay fit<\/h3>\n

Fitness and bone health go hand in hand, arm in arm\u2026 you get it. People who exercise regularly strengthen their bones as well as their muscles, and just 30 minutes a day is enough to make a big difference. Some of the best activities for your bones include walking, running, dancing, cycling, swimming, yoga, pilates, weight training and light stretching.\u00a0<\/span><\/b><\/p>\n

\n

Eat a healthy diet<\/h3>\n

We\u2019ve all heard it before: our bodies need good fuel to achieve their fullest potential, so a<\/span> nutritious, balanced diet<\/span><\/a> is one of the best ways to ensure that our bones stay strong and healthy. Choose dark, leafy greens and dairy products for calcium, sweet potatoes for magnesium and potassium, citrus fruits for Vitamin C and fish like salmon for omega-3 fatty acids. A combination of these foods will help keep your bone density at optimal levels.\u00a0<\/span><\/b><\/p>\n

\n

Minimize substance use<\/h3>\n

Research suggests that excessive tobacco and alcohol use can contribute to weaker bones. For instance, alcohol abuse<\/a> can lead to higher risk of osteoporosis in both women and men over time. It\u2019s important to be mindful of those habits and consult a professional if you need help.\u00a0<\/span><\/b><\/p>\n

\n

Vitamin D<\/h3>\n

Did you know that Vitamin D<\/a> helps the body absorb calcium? In other words, all those fresh greens and hearty cheese you\u2019ve been eating can\u2019t truly go to work without fatty fish, mushrooms, eggs, milk and other foods that are rich in Vitamin D. Sunlight also contributes to Vitamin D intake, so soak up the sun when you can and take supplements if you feel like you\u2019re falling short of the recommended daily intake.\u00a0<\/span><\/b><\/p>\n

\n

Ask Your Doctor About Your Medications<\/h3>\n

With long-term use, a variety of <\/span>corticosteroid medications<\/a> can weaken bones. Other drugs, like those used to treat breast cancer, can increase the risk of osteoporosis. It\u2019s always good to <\/span>consult a doctor <\/span><\/a>\u00a0about the medications you\u2019re taking, especially if you are starting a new course of treatment.\u00a0<\/span><\/p>\n

\n

These guidelines can really help to build and keep strong bones, preventing some of the most significant consequences of bone density loss as we age. If you\u2019re concerned about your bone strength, it might be a good idea to ask your doctor for a bone density test, also known as a DEXA scan, which can measure your rate of bone loss and specify your risk level for conditions like osteoporosis.\u00a0<\/span><\/p>\n

\n

Need a doctor\u2019s appointment? Find one on Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"

We break down habits that can preserve your bone density down the line. <\/p>\n","protected":false},"author":92,"featured_media":20022,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[],"class_list":["post-20021","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","reviewer-dr-nassim-assefi"],"yoast_head":"\nHow to Maintain Healthy Bones - Guides<\/title>\n<meta name=\"description\" content=\"We break down habits that can preserve your bone density down the line.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/how-to-maintain-healthy-bones\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Maintain Healthy Bones - 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