How can I keep bone health?

There are several steps you can take to support bone health and reduce your risk of osteoporosis:

1. Eat a healthy diet: A healthy diet should include a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Choose foods that are rich in calcium and vitamin D, which are important for bone health. Good sources of calcium include dairy products, leafy green vegetables, and calcium-fortified foods. Good sources of vitamin D include sunlight, fatty fish, and vitamin D-fortified foods.
2. Get regular physical activity: Regular physical activity can help to strengthen bones and improve balance, which can reduce the risk of falls and fractures. Weight-bearing and resistance exercises, such as walking, jogging, and lifting weights, can be especially beneficial for bone health.
3. Avoid tobacco: Tobacco use, including smoking and using smokeless tobacco, can increase the risk of bone loss and osteoporosis. If you currently use tobacco, quitting can help to improve your bone health.
4. Limit alcohol consumption: Excessive alcohol consumption can increase the risk of bone loss and osteoporosis. If you choose to drink alcohol, do so in moderation, defined as one drink per day for women and two drinks per day for men.
5. Get enough calcium and vitamin D: Getting enough calcium and vitamin D is important for bone health. If you are not able to get enough of these nutrients from your diet, your healthcare provider may recommend supplements.
6. Consider medications: Depending on your individual needs and risk factors, your healthcare provider may recommend medications to help support bone health. These may include bisphosphonates, selective estrogen receptor modulators (SERMs), and parathyroid hormone (PTH).

By making bone-healthy lifestyle choices and following the recommendations of your healthcare provider, you can support overall bone health and reduce your risk of osteoporosis. It’s important to talk to your healthcare provider about the best approach for maintaining bone health, as they can help you to develop a plan that is tailored to your individual needs.