10 Ways to Protect Your Bones Today

| 2 min read

A Black man smiles at the camera holding a basketball as his friends look on from the park behind him.
Millions of seniors fall each year, resulting in broken bones and requiring a trip to the emergency room or worse. That’s why a balanced diet and exercise are essential to healthy bones.
Here are 10 easy steps toward stronger bones you can take today:
  1. Reduce your sugar intake. Sugar robs your body of important minerals like calcium that is needed to build strong bones.
  1. Get enough calcium and vitamin D in your diet. Foods that provide vitamin D include fatty fish, dairy or soy products, spinach, kale or orange juice.
  1. Get out and move. Physical activity can help strengthen your bones and muscles. Research shows that aerobic and bone-strengthening physical activity can slow the loss of bone density that comes with age.
  1. Talk to your doctors about what medications you are taking. Some medications can weaken your bones. Discuss ways to protect your bones while treating other health problems.
  1. Limit your alcohol use. Heavy alcohol use has been linked to reducing bone mass and increasing your risk for broken bones.
  1. Maintain a healthy weight. Extra weight can increase your risk of bone loss and injury.
  1. Practice yoga. Whether you practice at a studio or in the comfort of your own home, yoga helps with balance and posture.
  1. Try Tai Chi. This weight-bearing exercise is a form of slow, graceful moves that helps to build coordination and strong bones.
  1. Watch your salt intake. High-sodium diets are associated with excess calcium excretion, which can diminish bone structure.
  1. Give your bones a check-up. Talk to your doctor about receiving a bone density measurement test that will check for osteoporosis.
Following these 10 tips can help you protect your bones from fractures and further complications so you can continue living an active lifestyle.
Interested in learning about other ways to stay in shape and keep your body moving? Check out these posts on exercise for older adults:
Photo credit: Seattle Parks

A Healthier Michigan is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association.
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