May shines a spotlight on an often-overlooked aspect of health—our bones. During Healthy Bones Month, we're reminded that no matter your age, the health of your bones is crucial to leading a full and active life. From little ones jumping rope to seniors enjoying a stroll, strong bones form the foundation of both movement and vitality. Here at Orthopaedic Surgical Consultants, we believe it's never too early or too late to focus on bone health. Below are six actionable tips that everyone, young and old, can use to keep their bones healthy and strong.
Calcium is the cornerstone of strong bones. Adults need about 1,000 mg per day, which jumps to 1,200 mg for women over 50 and men over 70. Dairy products like milk, cheese, and yogurt are high in calcium, but if you're dairy-free, look to alternatives such as almonds, broccoli, kale, and fortified products like orange juice and tofu. Incorporating these into your meals can help maintain calcium levels critical for bone density.
Vitamin D helps your body absorb calcium, yet getting enough from food alone is notoriously difficult. While sunlight is a natural source, those in northern climates (like Northwest Indiana) might not get enough year-round. Adults typically need at least 600 IU daily, which can come from fortified foods or supplements. Always check with a healthcare provider before starting new supplements.
Exercise isn’t just for losing weight or building muscle; it’s essential for maintaining healthy bones. Weight-bearing exercises like walking, jogging, tennis, and dancing, as well as resistance exercises like lifting weights, can help build and maintain bone density. Aim for at least 30 minutes of bone-strengthening activity most days of the week.
Limiting alcohol consumption and quitting smoking are crucial for bone health. Excessive alcohol can interfere with the balance of calcium and the production of bone-protecting hormones. Smoking impairs blood flow and reduces the amount of oxygen reaching your bones, not to mention its negative impact on calcium absorption.
Especially important for those over 50, bone density screenings help detect osteoporosis before a break occurs. These screenings can be crucial in planning an effective course of action to strengthen weak bones or prevent further deterioration.
Don’t ignore signs that your bone health might be compromised. This includes a stooped posture, decrease in height, or sudden and unexplained back pain. These symptoms could suggest changes in bone density and should be evaluated by an orthopedic physician.
If you're concerned about your bone health or just want to be proactive, the expert team at Orthopaedic Surgical Consultants is here to support your skeletal wellness journey. We offer personalized care plans based on comprehensive assessments of your bone health, lifestyle, and overall well-being. Start by scheduling an appointment with Alexis Dunlap, NP today. Our website allows you to request an appointment or use the online scheduling portal to see when she is available.
This May, let's put a spotlight on building and maintaining strong bones for life. Whether you're a young adult looking to set a healthy foundation or a senior aiming to preserve your mobility and independence, the steps you take today can help ensure a healthier tomorrow. Remember, it's never too late to start caring for your bones. Schedule an appointment with Orthopaedic Surgical Consultants and take the first step towards a stronger future. Your bones support you every day—it's time to return the favor. Happy Healthy Bones Month!
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Boost Your Bone Health - Tips for All Ages from Orthopedic Surgeons
