Bone Health 101

1. Diet: Eating a diet rich in calcium and Vitamin D, such as dairy products and vegetables, has been shown to help create healthy bones during childhood and protect bone mass in adults. Don't overdo anything, such as taking too much calcium and Vitamin D. To assess your levels, getting on appropriate blood test showing your calcium and Vitamin D levels could be done at your local doctor's office.

2. Low Impact Exercise: Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength, and bone size. Low impact exercise can also help to reduce loss of bone.

What are some examples of low impact exercise?

• " Walking briskly outdoors or on a treadmill
• Climbing stairs on a machine
• Doing gentle aerobics
• Using elliptical training machines" (3)
• "Performing weight-bearing and resistance training" (1)

3. "Avoid substance abuse (2): Avoiding substances such as smoking and having more alcohol than recommended on a daily basis. If you are a woman, avoid drinking more than one alcoholic drink each day, and if you are a man, avoid drinking more than two alcoholic drinks a day." (2)

4. Take a Bone Density Test: A bone density test can help to assess your bone density and determine if you are having any bone loss. (2)

Focusing on your bone health is important, especially as you age, because it could help prevent some diseases, such as osteoporosis, which makes bones become "weak and brittle". (2)

Bone health is a vital part of your overall health. Start today and add in some of these tips to help your bones and keep them healthy.

If you have any questions, please contact Accident & Wellness Chiropractic!