How to extend my bones’ health?

Key points:
– What is osteoporosis?
– Prevention

Bones support us and allow us to move, protect the brain, heart, and other organs from injury.

Although it sounds strange, our bones are alive, since the body replaces the old cells in each one and makes new ones every day. As we age, our bones begin to lose density and wear out faster than we can replace them.

For this reason, osteoporosis is a disease that causes a strong impact on the life of those who suffer from it, since it causes the bones to weaken and break easily, a fall, bending over, or coughing can cause a fracture when you have this condition.

The chance of developing osteoporosis depends on how much bone mass you gained in your youth and the lifestyle you lead now. Bone mass is partly hereditary and can also vary depending on your race, your medical conditions, and the treatments you are undergoing.

How can I extend my bones’ life?

It’s never too early or too late to take care of your bones. The following steps can help you improve your bones’ health and extend their life.

– Adopt a healthier lifestyle.

Avoid smoking and if you drink from time to time, do so in moderation.

– Eat a balanced diet, rich in calcium and vitamin D.

Include low-fat dairy products and foods and beverages with added calcium. Egg yolks, fish, and liver are good sources of vitamin D.

– Move!

Just like muscles, bones get stronger with exercise, so it is essential to do physical activity for at least 30 minutes a day. Practice strengthening exercises in which you use your own weight without the need for equipment. Walking, climbing stairs, lifting weights, and dancing can also help you strengthen your bones.

– Avoid falls at all costs.

Make sure that there are no dangers in your house such as wrinkled or loose carpets, light up your house properly. If you don’t see well, always wear your glasses. Help yourself improve your balance by practicing disciplines such as yoga or tai chi.

– Talk to your doctor about your bones’ health.

If you feel that your bones are becoming weaker than normal because you are in pain or have multiple fractures, it is time to see your doctor and have a bone density test. This will determine if treatment is necessary to reduce density loss.

If you want to schedule an appointment to have a bone density test, contact: (55) 5230 8000 ext. 2752.

Visit our website and find the rheumatologist of your choice in our doctor search engine: https://centromedicoabc.com/encuentra-a-tu-medico/

Sources:
https://medlineplus.gov/spanish/ency/article/000360.htm#:~:text=La%20osteoporosis%20es%20el%20tipo,columna%20son%20las%20m%C3%A1s%20comunes.
https://www.mayoclinic.org/es-es/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968
https://www.bones.nih.gov/health-info/bone/espanol/salud-hueso/bone-health-for-life-espanol