Maintain Healthy Bones through Good Habits

The development of healthy bones begins during childhood and early adulthood, and is a process vital to leading a comfortable and active lifestyle.  Without a diet high in calcium and frequent exercise, women can lose critical bone mass, which can eventually lead to osteoporosis. By developing good habits early, women can avoid this horrible disease.

Throughout childhood and until the age of 20, the body is continually increasing bone density. However, this process slows down when a woman reaches adulthood, and by the time she reaches her 40s, the body begins to remove more bone than it adds.

Healthy bones have the ability to withstand impact during accidents such as running into furniture or falling down, protecting vital organs from injury. They support muscles during heavy lifting without breaking under the strain. They are essential to mobility and to all aspects of life. If a proper diet and exercise regimen is followed, a woman can maintain healthy bones and independence.

How to Maintain Healthy Bones

It is important to establish good habits early to develop and maintain bone health. Eating a diet high in calcium is only one factor important to bone health. Magnesium, vitamin D, and vitamin K are all necessary for building strong, healthy bones. Other minerals, such as boron, copper, silicon, and zinc, also help to reduce calcium loss by working together within the body. A varied diet of wholesome foods like vegetables, fruit, and whole grains will supply most of the nutrients the body needs. However, for those with dietary restrictions or food allergies, it is important to take a high-quality supplement to ensure adequate calcium intake and absorption.

Women, especially as they get older, should avoid smoking tobacco and consuming large amounts of caffeine and alcohol, all of which can affect the body’s ability to absorb calcium. Even necessary drugs, such as blood thinners, ulcer medications, diuretics, antacids, and corticosteroids, can slow down absorption. Be sure to take them separately from foods or supplements high in calcium.

A moderate level of physical activity, at least three times per week, is essential for building and maintaining bone health. Weight-bearing exercises, including stair climbing and aerobics, are important elements to improving bone density. Walking is a low-impact exercise appropriate for women of almost any age or physical condition.

It is easy to maintain bone health when good habits are established early in life. By eating a diet high in calcium or taking a calcium supplement, avoiding smoking, caffeine, and alcohol, and getting plenty of exercise, a woman can maintain strong, healthy bones and prevent osteoporosis.