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"Women's Guide to Strong and Healthy Bones"

Tips and Strategies

By Ally PahmPublished 12 months ago 3 min read
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Osteoporosis is more common in women older than 65, it is still important to keep your bones healthy throughout your lifetime to slow bone loss. Women are at a higher risk of developing osteoporosis, a condition that weakens bones and increases the risk of fractures. That's why women need to prioritize bone health and take steps to keep their bones strong and healthy. Here are some tips for improving your bone health

1. Ending Unhealthy Habits: Certain lifestyle habits can affect your bone health. Smoking and frequently consuming alcohol can both decrease your bone density. Cutting these habits out of your life is not only good for your bones but is also good for your overall health and well-being.

2. Best Practices of Weight-Bearing Exercises: Staying active is an important part of a healthy lifestyle. Include a variety of types of workouts into your routine to get your whole body into shape. Weight-bearing activities – such as walking, tennis, and aerobics – can help maintain bone mass.

3. Get more nutrients. Calcium and vitamin D are essential for building strong bones. It is recommended that women younger than 50 should get 1,000 mg of calcium and 800 International Units (IU) of vitamin D per day. Women older than 50 need 1,200 mg of calcium and 1,000 IU of vitamin D. Try eating foods that are good sources of calcium such as milk, cheese, certain kinds of fish, and green leafy eyepieces of bread. Many breads and cereals are fortified with vitamin D, as well. If you worry your diet isn’t providing enough of these nutrients, talk to your doctor about taking a supplement or consulting with a dietitian for a nutrition plan.

4. Know Your Bones: A bone density scan is a low-dose X-ray of your hips and spine that measures the calcium and other minerals in your bones. While it is recommended to routinely start screening at age 65, your doctor may suggest earlier bone density screenings if you’re at high risk because of family history or long-term use of medications that decrease bone density, such as contortionists.

Osteoporosis has very serious effects that often aren’t spotted unless you have a bone density scan or break a bone.If you’re a woman over 50 who has fractured a bone before, or if you are 65 and haven’t broken a bone or had a bone density test before, talk to your doctor about being referred to a bone health clinic. Meeting with a bone health expert can help you identify factors that could increase your risk of osteoporosis. A treatment plan can be put together for you based on your initial bone health evaluation.

Numerous foods can help women improve their bone strength. Here are a couple of examples:

Dairy products, such as milk, yogurt, and cheese, are high in calcium, a mineral that is necessary for the formation and maintenance of strong bones.

Leafy greens: Dark leafy greens such as kale, spinach, and collard greens are high in calcium as well as other nutrients important for bone health such as vitamin K and magnesium.

Salmon: Fatty fish, such as salmon, are high in vitamin D, a nutrient that aids in calcium absorption and bone formation.

Nuts and seeds: Almonds, chia seeds, and sesame seeds are high in calcium, magnesium, and other nutrients that promote bone health.

Beans and legumes such as chickpeas, lentils, and kidney beans are high in calcium, magnesium, and other nutrients that promote bone health.

Many foods, including certain types of cereal, orange juice, and plant-based milk alternatives, are fortified with calcium and vitamin D.

In addition to these foods, it is critical to maintaining a balanced and healthy diet rich in a variety of nutrients. A diet rich in fruits, vegetables, whole grains, and lean proteins can also help with overall health and bone strength.

Finally, there are several steps that women can take to maintain strong and healthy bones. Getting enough calcium and vitamin D, exercising regularly, quitting smoking, limiting alcohol consumption, and thinking about bone density testing are all important strategies for preventing osteoporosis and fractures. Women can live an active and healthy lifestyle as they age if they prioritize bone health.

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About the Creator

Ally Pahm

I'm a nature enthusiast who's passionate about sharing the healing power of nature with others. Through my writing, I strive to inspire individuals to connect with nature and incorporate natural remedies into their daily lives.

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