Maintaining strong bones is crucial for avoiding conditions like osteoporosis, which is more commonly found in women over 50. Prevalence of osteoporosis has increased in women over the years, making it important to take proactive steps to protect bone health. NBC medical contributor Dr. Natalie Azar shared five habits to avoid that can put bones at risk. Waiting until a fracture occurs before thinking about osteoporosis is ill-advised, as fractures often lead to osteoporosis. Screening for bone density typically occurs at age 65, but certain factors may warrant earlier screening, so it’s important to consult with a doctor.
Ensuring an adequate intake of calcium during childhood and adolescence is crucial for building peak bone mass, as bone growth is most rapid during puberty. Most children do not consume enough calcium, so it’s important to monitor their intake and consider foods that are rich in calcium. Dairy has long been associated with calcium, but there are plenty of non-dairy sources such as soy milk, salmon, kale, chia, and tofu. Rather than relying solely on calcium supplements, incorporating a variety of calcium-rich foods in the diet is preferred by Dr. Azar to support bone health.
Avoiding smoking and excessive alcohol consumption is essential for bone health, as both substances can have detrimental effects. Dr. Azar recommends limiting alcohol intake to three or fewer drinks per day to protect bones. Additionally, maintaining a regular exercise routine is crucial for strength, balance, coordination, and flexibility to prevent falls that can result in fractures. Wrist and hip fractures are often caused by falls, so staying physically active can help prevent these injuries. Fall-proofing the home with non-skid pads, adequate lighting, and handrails can also reduce the risk of osteoporotic fractures.
Overall, it is important for women, in particular, to take proactive steps to protect their bone health and reduce their risk of developing osteoporosis. By avoiding habits that put bones at risk, such as waiting for a fracture to occur before considering bone health, neglecting calcium intake, relying solely on supplements, smoking, excessive drinking, and avoiding exercise, individuals can improve their chances of maintaining strong and healthy bones as they age. Consulting with a healthcare provider and making small lifestyle changes can go a long way in preventing osteoporosis and reducing the risk of fractures.
