What can be Done to Keep Bones Healthy

You can take steps to prevent bone loss. You need to consider the below tips to keep your bones healthy.

Include plenty of calcium in your diet:-

For Adults it is recommended by the Institute of Medicine to include 1,000 milligrams of calcium a day. The recommendation increases to 1,200 for women age 51 and older. Dietary sources of calcium include diary products, almonds, broccoli, kale, and canned salmon with bones, sardines and tofu. If you find it difficult to get enough calcium from your diet ask your doctor about calcium supplements.

Pay attention to Vitamin-D :-

For Adults the Institute of Medicine recommends 600 international units of Vitamin D a day. The recommendation increases to 800 IUs a day for adults aging older than 71.Although many people get adequate amounts of Vitamin D from sunlight, this may not be a good source for everyone. Other sources of Vitamin D include oily fish such as tuna and sardines, egg yolks, fortified milk and vitamin D supplements.

Include physical activity in your daily routine:-

Weight bearing exercises such as walking, jogging, tennis and climbing stairs can help you build strong bones and slow bone loss.

Avoid substance abuse:-

Avoid smoking and don’t drink more than two alcoholic drinks a day.

Consider bone boosting medications:-

If you are taking a medication that affects your bone health talk to your doctor. He or she will monitor your bone density and may recommend other drugs to help prevent bone loss.

Consider hormone therapy for women:-

Estrogen when started soon after menopause can help maintain bone density. However the use of hormone therapy can increase the risk of blood clots, endometrial cancer and possibly breast cancer. It is advisable to ask your doctor whether hormone therapy is right for you.

Keywords :- Hormone Therapy, Physical activity, Vitamin-D, Calcium and Diet.

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