Quick Tips for Healthy Bones

Did you know that we reach our peak bone mass around the age of 30? The more bone mass you have, the more you will have in reserve as you age, which decreases your chance of osteoporosis. Osteoporosis is a condition where your bones become brittle and weak. People who have this condition are more likely to fracture or break bones.

Throughout your life, you can make good choices to support healthy bones, starting with consuming calcium. According to the National Institutes of Health, 99 percent of the total amount of calcium in the body is used to support our bones and teeth. The other 1 percent is used in other metabolic functions of the body. Just based on the numbers, you can see how important calcium is to bone health. You can find calcium primarily in dairy products, green vegetables and cereal.

Weight-bearing activities like walking, running, jumping and weight lifting also support our bones. Weight-bearing exercise helps us reach our maximum potential in bone mass. This is another reason why it’s important to get our children moving and exercising; it’s setting them up for healthy bones.

You should also be aware of the risk factors associated with osteoporosis. Women are typically more prone to osteoporosis because they tend to have a smaller frame. Other risks factors are low body mass index (less than 19 percent) for an extended period of time, family history, age and certain medications. You should talk with your doctor about your risk factors early in life so you can take the necessary steps to keep your bones healthy.

It’s not too late—or too early—to start focusing on your bone health. Even if you have neglected your bones, you can make decisions to support your bone health. Get plenty of exercise, limit alcohol and tobacco consumption and eat food which contains calcium.