Tips to Boost Bone Health

July 23, 2015

KneeReplaceWe know exercising and eating right help our bones stay strong.  Weight bearing exercise helps strengthen bones and foods high in calcium keep calcium levels where they need to be.   Here are five other less discussed ways to increase bone health:

Don’t smoke

Recent Studies have shown a link between tobacco use and decreased bone density. The longer your smoke the greater your risk of bone fracture as you age. Not only that but healing takes longer in smokers after a fracture.

Get in the sun

Within reason, of course. The National Institutes of Health says, “Approximately 5–30 minutes of sun exposure between 10 AM and 3 PM five days a week to the face, arms, legs, or back without sunscreen usually leads to sufficient vitamin D synthesis. Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake.

Consider Your Medications

The medications you take, especially corticosteroids like prednisone, can weaken bones by decreasing the amount of calcium absorbed  Another class of drug that can cause problems are some prescribed for GI issues such as esomeprazole (Nexium) and omeprazole (Prilosec). Talk to your doctor about bone health if you take these medications regularly.

Consider Supplements

Taking a supplement may be advised depending on sun exposure, other medication, age and bone density test results. Beyond just calcium, your doctor may recommend vitamins that aid absorption such as Folate, Magnesium, Vitamin B­6 /B­12 and Vitamin D. However, be aware that high doses of calcium from supplements could be hazardous to your heart.  Always consult your doctor about all medications and supplements, including those available over the counter.

Watch Soda, Caffeine and Alcohol Intake

Too much caffeine can interfere with the body’s ability to absorb calcium. And some studies suggest that too much phosphorous, like that found in soda, can reduce the amount of calcium that the body absorbs. Heavy alcohol consumption can interfere with calcium absorption too.

At The Center For Orthopedics, our physical therapy department offers a balance and bone-strengthening program for patients with Osteoporosis. Our Strong Bones for Life program, in tandem with the American Orthopaedic Association’s Own The Bone™ national bone health program, helps patients with a two-part comprehensive prevention and treatment initiative.

Want to learn more about how Center for Orthopedics can help keep your bones healthy and strong? Call 440.329.2800.

Entry Filed under: Bone Health,Conditions. Posted in  Bone Health ,Conditions .



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