Women are often reminded to take care of their health. But there's one important thing they might forget: their bone health. Keeping bones strong is crucial for a woman's overall well-being, and it's easier than you think.
Bone density is the amount of minerals, like calcium and phosphorus, in our bones. As we get older, our bone density naturally decreases. For women, this happens faster after menopause. If our bone density gets too low, it can cause serious problems, including:
• Breaking bones more easily, especially in the hips, spine, and wrists
• Losing height and having poor posture
• Having trouble moving around and being independent
• Being more likely to get seriously injured or sick
The good news is women can keep their bones strong and healthy by making a few simple changes to their lifestyle. By following these tips, they can lower their risk of osteoporosis, which is when bones become Resource: NIH.gov weak and brittle, and stay healthy for years to come.
1. Exercise regularly. Weight-bearing activities, like walking, running, and weightlifting, make your bones work harder and can help make them stronger.
2. Eat a balanced diet. Include foods that are rich in calcium, like milk, leafy greens, and fortified plant-based milk. Also, eat foods rich in vitamin D, like fatty fish, egg yolks, and mushrooms.
3. Get enough vitamin D. Vitamin D helps our bodies absorb calcium, so make sure you get enough from sunlight, supplements, or fortified foods.
4. Don't use nicotine. Smoking or any use of nicotine can make your bones weaker and more likely to break.
5. Limit caffeine and alcohol. Drinking too much caffeine and alcohol can interfere with how your body uses calcium and keeps your bones from being healthy. It's never too early or too late to start taking care of your bones. To learn more, register here for our webinar on Bone Health: Building a Stronger You, July 8th at 1 :00 p.m. ET.
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