Did you know that more than 10 million Americans have been diagnosed with osteoporosis, while another 44 million have low bone density? That means they’re at an increased risk of fracturing a bone.
Although some risk factors for osteoporosis cannot be changed, such as gender, age and family medical history, there are steps you can take to limit your risk.
Our team at Parkridge Bone & Joint wants to share a few easy tips on how you can keep your bones healthy and strong:
Did you know that drinking milk, yogurt and cheese can help infuse the body with calcium, which can help you to build—and maintain—strong bones? The body also needs vitamin D in order to properly absorb calcium, which makes dairy products containing both essential nutrients a great addition to your diet.
Milk isn’t the only way to get the calcium you need for stronger bones! You might be surprised to learn that fish can help boost your calcium intake, too. Certain kinds of fish, like sardines and canned salmon, can give you a big dose of calcium, since they have edible bones. And as a bonus? They also contain a hefty dose of heart-boosting omega-3 fatty acids, too.
Leafy green vegetables are also a less well-known source of calcium. And they don’t just contain calcium—they’re also packed with other nutrients like potassium and vitamin K. Therefore, the next time you are served broccoli or turnip greens, you might want to ask for seconds!
Don’t Forget to Exercise
After you’ve bulked up your diet with plenty of calcium and vitamin D, you’ll also want to add in a dose of exercise. Regular physical activity is an essential part of keeping bones healthy and strong.
Specifically, research has found that weight-bearing exercises, like strength training, help keep bones strong as we age. So add regular doses of physical activity into your normal routine!
Have a lingering injury that won’t go away? Contact the team at Parkridge Bone & Joint today to schedule an appointment—let us help you get back to feeling at your best.