Here’s What You’re Doing Wrong When It Comes to Your Bone Health

Your Bones: The Unsung Heroes of Your Body

The health of your bones is crucial, yet often overlooked. While much emphasis is placed on maintaining healthy skin and strong muscles, the foundation of our body—the skeleton—often takes a back seat. Dr. Lauren Redler, an orthopedic surgeon and sports medicine physician, highlights the significance of bones, stating that they support our body, protect vital organs, and facilitate movement. Additionally, bones serve as a storage bank for essential minerals like calcium essential for bodily functions.

As we age, bone loss becomes a pressing concern, starting as early as age 30. Dr. Redler explains that until this age, we build bone mass, which peaks in our late 20s or early 30s. However, after this point, bone resorption surpasses bone formation, leading to a net loss of bone density. This process occurs more rapidly in women than in men, making them more susceptible to fractures and other bone-related issues as they age.

Dr. Kevin Stone, an orthopedic surgeon, underlines the importance of maintaining bone mass to prevent injuries and surgeries related to bone fragility. Protecting bone health is not only crucial for preventing fractures but also for enabling individuals to stay active, pain-free, and maintain good posture as they age. Strengthening bones and reducing the rate of natural bone loss becomes paramount for long-term health and well-being.

To enhance bone health, it is essential to engage in the right exercises. Dr. Redler recommends incorporating resistance training into your routine, such as weightlifting, hiking, and squats, to stimulate bone growth. Adequate calcium intake is also vital for bone health, with dairy, leafy greens, and fortified foods being excellent sources of this mineral. Moreover, supplements may be necessary to meet daily calcium requirements, especially for older adults.

In addition to exercise and nutrition, lifestyle choices play a significant role in bone health. Moderating alcohol consumption, quitting smoking, and managing mental health are vital for maintaining strong bones. Exposure to sunlight is also essential as it aids in the absorption of vitamin D, crucial for calcium absorption and bone strength. Dr. Stone suggests spending 30 minutes outdoors daily to ensure adequate vitamin D intake.

Moreover, addressing psychological well-being is crucial as stress, depression, and poor mental health can impact bone health negatively. Dr. Stone emphasises the interconnectedness of mental and physical health, highlighting the importance of a holistic approach to well-being. By making informed lifestyle choices and incorporating bone-friendly habits into your daily routine, you can promote not only bone health but also overall health and vitality for years to come.