TIPS TO IMPROVE YOUR BONE HEALTH

TIPS TO IMPROVE YOUR BONE HEALTH

 

With proper nutrition, physical activity, and regular checkups and screening Americans can have strong bones and live longer, healthier lives. 
Here are some tips to practice.

Eat foods
rich in calcium and vitamin D
.

Calcium and
vitamin D are important to your bone health. 
Learn about foods that are

naturally high
in calcium and vitamin D.  Eat a balanced
diet with a variety of fruits and

vegetables,
grains, and non-fat or low-fat dairy products. 
Sunshine is also a good source

of vitamin
D.  If you are not getting enough calcium
and vitamin D in your diet,

supplements can
be helpful.

Eat foods
that are high in calcium.

Milk, yogurt,
cheese, canned salmon with bones, broccoli, canned sardines and fortified

foods such as
fruit juices, cereals, breads, and soy products are excellent sources of

calcium.

Be
physically active every day.

Many types of
physical activity contribute to bone health and also improve balance,

coordination,
and muscle strength.  At least 30 minutes
a day of weight bearing and

strengthening
physical activity is recommended for adults and 60 minutes a day is

recommended for
children.

Maintain a
healthy body.

Being
underweight increases the risk of bone loss and fractures.

Protect
yourself from falls.

Fractures are
often caused by falls.  Protect your
bones, especially if you are over age 60.

Have your vision checked. 
Make your home safer by removing items you may

trip over,
being sure that you have enough lighting, wearing shoes with good support, and

installing
handrails.

Avoid
smoking and limit alcohol intake.

Smoke and heavy
alcohol use reduce your bone mass and increase your risk for broken

bones.

Discuss
increased risks with your doctor.

You may be at
greater risk for fractures if you are older than 65, have a broken bone after

age 50, have
relatives with a broken bone, have certain medical conditions (for example,

hyperthyroidism
or arthritis) and take certain prescription medications (for example

thyroid
medicine or oral glucocorticoids).  Check
with your health care professional

about your
risks and find out if you need a bone density test.  Once you have the test,

your health
care professional may prescribe medications that treat bone disease and may

recommend
calcium or vitamin D supplements.

If
you would like more information about “Tips
to Improve Your Bone Health”
call the Senior LinkAge Line® at
1-800-333-2433.  The Senior LinkAge Line®:
A One Stop Shop for Minnesota Seniors is a free statewide service of the
Minnesota Board on Aging and Area Agencies on Aging.  Specialists provide
one-to-one assistance with helping older adults age well and live well. 
Call 1-800-333-2433 for assistance Monday through Friday from 8:00am to 4:30pm
or chat with a specialist online during these hours at www.MinnesotaHelp.info®.

“Our Mission is to identify and promote resources which enhance, empower and enrich seniors to be healthy, safe, and engaged citzens”


 

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