Parkridge Bone & Joint - February 08, 2019

According to the International Osteoporosis Foundation, more than 44 million Americans have been diagnosed with osteoporosis or low bone mass. While some risk factors for osteoporosis, like female gender and increased age, cannot be changed, there are some things you can do to start improving your bone health in 2019.

What Are the Risk Factors for Osteoporosis?

While anyone can develop osteoporosis, certain people are at a higher risk of the condition. Risk factors include:

  • Increased age
  • Female gender
  • A family history of the condition
  • Lean body mass
  • Caucasian or Asian ethnicity
  • Certain diseases, such as rheumatoid arthritis
  • Some medications like prednisone
  • Smoking
  • Excessive alcohol intake

Tips to Keep Your Bones Healthy

Osteoporosis is a medical condition in which your bones grow weak and brittle. Unfortunately, many times osteoporosis isn't evident until a bone fracture occurs, which is why it is so important to start building strong bones sooner rather than later.

Eating a healthy diet is one of the best things you can do for your bones. When establishing healthier eating habits to prevent osteoporosis, you want to make sure you include foods containing both calcium and vitamin D.

While calcium acts as a building block for bone health, vitamin D allows the calcium to be better absorbed by your bones. Therefore, both are essential for bone health.

To find good sources of calcium, look to:

  • Cheese
  • Collards
  • Fish 
  • Kale
  • Milk
  • Okra
  • Soybeans
  • Spinach
  • White beans
  • Yogurt

For vitamin D, you'll want to add these foods into your diet:

  • Beef liver
  • Certain fortified cereals
  • Cheese
  • Egg yolks
  • Fatty fish, like tuna, mackerel and salmon
  • Orange juice
  • Soy milk

Did you fracture a bone? Make an appointment with our team atParkridge Bone & Jointtoday, or come by our Walk-In Clinic for immediate care. No appointment is necessary.