Bone Density & Balance: The Real Anti-Aging Plan You’re Missing

Can You Prevent Bone Loss?

B one density loss can affect anyone and is more likely to occur with age. However, women have a higher incidence and are more likely to be diagnosed with osteoporosis. In truth, bone mass tends to peak at age 30. For women in particular, multiple factors can encourage bone loss, with menopause being one of the biggest catalysts. Similarly, a previous history of breaks, ethnicity, lactose intolerance, or even poor diet can influence outcomes. Regardless of gender, consider the following tips to help protect bone density.

Vitamin C matters

Although most people think of vitamin D when focusing on bone health, vitamin C is just as important. Poor dietary habits are a key contributor to nutrient deficiencies, which can lead to bone loss over time. Vitamin C is one of those key nutrients that’s proven through research to support bone health by stimulating cell growth. However, experts agree that the nutrient is most effective when paired with vitamin D.

The sunshine vitamin

Most individuals are familiar with vitamin D as an essential bone nutrient because the component is known to support calcium absorption. Supplementation can help, but experts recommend relying on food-based sources such as fatty fish like salmon and canned tuna. Alternatively, plant-based options exist, such as mushrooms, orange juice, and several other vitamin D-fortified foods.

Incorporate magnesium

Magnesium is another essential mineral that is ideally found in a healthy diet. This building block aids in bone production and if not enough is available in the body, bone density loss becomes a serious risk. While supplements help, experts urge people to prioritize eating enough green leafy vegetables as natural sources that might be easier for the body to process.

Exercise regularly

Exercise is a natural preventative measure to a wide array of health ailments. To stave off bone loss, consider focusing on routine moderate exercise. Beyond assisting in maintaining a healthy weight, staying active also preserves mobility which is a common concern for older adults. Specifically, people are encouraged to incorporate weight-bearing activities, even if modified to a person’s individual capabilities. Popular low impact exercises like walking, dancing, and aerobics are perfect examples. Don’t forget that strength training can also be incredibly beneficial to help maintain muscle function. Experts recommend achieving 150 active minutes of exercise per week, which translates to roughly 30 minutes of exercise for 5 days a week.

Skip the vices

Tobacco use is an obvious no-no. Yet, excessive alcohol consumption can also put bone health at risk. Both behaviors are often contributing factors in bone disease, which increases the risk of a bone break. Similarly, drinking too much alcohol can reduce calcium absorption and lower bone density.

Be smart about bone health

Don’t wait for an osteoporosis diagnosis to start taking bone health seriously. In most cases, protecting bones doesn’t require massive lifestyle changes, but rather small adaptations that work towards building better health outcomes. Prioritizing bone health is important for people of all ages, especially seniors. Individuals concerned about bone density loss should speak with an osteopathic specialist to learn more about how to slow or reverse damage.