Why Is Bone Health So Important?

Women should start thinking about bone health at a young age. After the age of 30, the rate at which bones weaken and turn over increases significantly. The bulk of a woman’s bone mass is built before the age of 30. How are bones strengthened? Vitamin D, calcium, and exercise are all crucial. Follow these 4 tips for building better bones.

MY texas health care obgyn Vitamin D Exercise 4 Tips For Strengthening Bones Before 30

1. Stock up on the sunshine vitamin

Perhaps the most critical and well-known tip to increasing bone mass is getting enough vitamin D and calcium. Specifically, calcium helps to maintain bone strength, while vitamin D helps the body to absorb calcium better. Many women are vitamin D-deficient. While people can create vitamin naturally in response to sunlight exposure, many people still don’t get the recommended dosage. Focus first on choosing calcium- and vitamin D-rich food sources. If levels are still low, a doctor may recommend supplementation.

2. Your exercise routine matters

Exercise offers a host of benefits: improved mood, heart health, and bone strength. In particular, movements that put weight on the bones are most beneficial. Also called weight-bearing exercise, these movements could include walking, weightlifting, dancing, hiking, Pilates, or other strengthening exercises. While activities like swimming and biking offer cardiovascular benefits, these exercises are not the most beneficial for bone health.

3. Mind what you eat

Besides vitamin D, research has shown that a lack of protein can affect calcium absorption. About 50% of bone is made up of protein. Choose protein sources such as poultry, fish, beans, or legumes. For most people, up to 100g of protein daily is most helpful for strengthening bones.

4. Limit harmful habits

Certain substances, such as nicotine, sodium, alcohol, and caffeine, can all interfere with bone density. One study found that women who had more than 2 cups of coffee daily had higher rates of bone turnover than women who consumed less caffeine. The same applies to alcohol consumption. And smoking has been shown to be harmful to health in numerous ways, affecting lung health, cardiovascular health, and decreasing collagen in the skin.

Why is bone health important?

Building good habits before the age of 30 can significantly decrease a woman’s risk of developing osteoporosis. When bones become brittle, the chances of a fracture rise. Start strengthening bones early. For more information about building stronger bones, speak with an OB/GYN or healthcare provider.

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