Do you fear fractures or loss of height as you age? Fortunately, you can prevent bone loss and even encourage bone growth at any age.
Bone density often peaks around age 30. By 50, for most people, the bone created isn’t enough to cover the tissue lost, causing bones to become brittle and more prone to fractures.
Women are at a higher risk for low bone density after menopause due to the drop in estrogen and because they often have less bone density and smaller frames.
So what can you do to stay active and injury-free at any age? Our experts at Church Street Medical Center and Aesthetics share proactive steps you can take to minimize bone loss.
Lift weights
Research suggests that for older adults, weightlifting can increase muscle mass and bone mass, and staying active is an effective way to maintain the results.
Weightlifting helps bone density because it puts pressure on the bone, which can encourage the formation of new bone tissue. While cardiovascular exercise helps the heart stay healthy, weightlifting and calisthenics help the muscles and the bones.
Ensure you get enough nutrients
One easy way to get brittle bones is to have a calcium deficiency. However, calcium doesn’t work alone. For your bones to absorb and use the calcium, you also need vitamins D and K.
Calcium supplementation alone isn’t recommended. Without vitamin K, the bones may not use some calcium, and it instead ends up in your arteries.
Quit smoking cigarettes
Cigarettes lower bone density in several ways, including by affecting calcium absorption, negatively impacting hormones, and directly harming bone-forming cells. Multiple studies suggest that smokers have lower bone density than nonsmokers.
Consider hormone replacement
Hormone replacement therapy (HRT) is an effective way to prevent bone loss in menopausal women or in women who don’t produce enough estrogen.
HRT isn’t only a preventive measure, but it can help even when osteoporosis is already present because it’s still effective at lowering the risk of fractures.
Learn more about protecting your bones as you age
Our experts, through the chronic disease management program at Church Street Medical Center and Aesthetics, can help you with a combination of lifestyle changes, supplements, and possibly medications to prevent bone loss and stay active for as long as possible.
If you’re interested in learning more about your bone health, call our office in Lenoir, North Carolina, to schedule an appointment or request a consultation online today.