Weak Bones: Reduce Your Risk Of Bone Fractures And Osteoporosis With These Tips

Posted on: 11 March 2017

Are you at risk for osteoporosis? Perhaps you have a family history of this condition, or you may have been told by a doctor that you have weakened bones. Some people do not consume enough calcium and do not realize the seriousness of a calcium deficiency. One major consequence is weak and brittle bones. This means that they are putting themselves at risk for bone fractures if they do not make lifestyle changes. The following are a few things you can do to protect your bones and reduce your risk of developing osteoporosis. 

Break bad lifestyle habits.

If you have lifestyle habits such as smoking or drinking alcohol, it is wise to reduce or eliminate them. Perhaps you know that these habits wreak havoc on your health, but you may not have thought of the damage they can do to bone cells if they are used regularly. Heavy alcohol use can result in falls, which means that it is a terrible combination for individuals with low bone density. If you find it hard to stop drinking or smoking, talk with your primary care physician about alcohol or smoking cessation medications and programs.

Exercise at an appropriate level.

If you have been living a sedentary lifestyle, you might think that there is no way you can become active. Mild and moderate exercise are better for your bones than no exercise. Start at a level of exercise that is comfortable for you. For example, you could start by taking 30-minute walks or taking the stairs instead of the elevator when the opportunity presents itself. Bones get stronger the more they are in use, and exercise is a great way to get your bones moving if you sit most of the day. 

Get calcium in your diet and supplement if needed. 

Do not make the mistake of thinking that you can only get calcium from dairy products. Salmon, beans, green leafy vegetables, okra, and almonds are all rich in calcium. This means that if you have been avoiding milk due an intolerance, you should consider trying almond milk if you do not have a nut allergy. You may find that eating calcium-rich foods is not enough. Consider taking calcium supplements to make up the difference.

An orthopedist is a good resource to use for more tips on strengthening your bones and preventing bone density loss. They are also ideal for treating various types of bone fractures. 

For more information on bone health and how to prevent fractures, consider making an appointment with an orthopedist like one of those at Ultimate Sports.