https://www.wesleyan.org/salud-osea?lang=es
This will bring health to your body and nourishment to your bones. Proverbs 3:8
The skeletal system is very important to the human body. Bones provide our body structure, permit body movement by anchoring muscles, protect our internal organs, store minerals such as calcium and phosphorus, and serve in blood cell formation.
As we age our bones change. Most people reach their peak bone mass by the age of 30; after which bone mass slowly decreases. In women this further diminishes with menopause. Osteoporosis and fractures result from weak bones. There are steps you can take at any age to slow bone loss and improve your bone strength.
Here are 5 ways to improve bone health:
- Eat calcium rich food. Calcium is a mineral that builds and maintain bones and teeth. The recommended daily allowance of calcium for adults is 1000mg or 1200mg for older women. Calcium is found in dairy products, canned salmon or sardines, soy products, and green leafy vegetables. For ideas of calcium rich foods, review the list from the Dietary Guidelines for Americans. What calcium rich foods can you enjoy on a daily basis?
- Get plenty of Vitamin D. Vitamin D helps the body use and absorb the calcium you eat. You can receive Vitamin D through sunlight, certain foods (oily fish, liver, and fortified foods), and supplements as directed by your provider. What are ways you can increase your vitamin D exposure?
- Participate in weight bearing or muscle strengthening exercises. Exercises that specifically include weight bearing help increase or maintain bone mass. Weight bearing activities can include walking, jogging, or any athletic activities while on your feet. Muscle strengthening activities help muscles get stronger which in turn increase bone strength. Activities like body weight exercises, using resistance bands or lifting weights all help increase bone and muscle density. Can you incorporate these types of exercise 2-3 times a week?
- Maintain a healthy weight. Weight can impact bone density and bone loss. Maintaining a healthy weight (see the Adult BMI calculator) helps prevent bone loss or stress that can impact overall bone health and risk for fractures. Being underweight increases the risk of bone disease such as osteopenia and osteoporosis. Being overweight can cause excess stress on bones and joints resulting in injury or pain. What are some steps you can take to maintain a healthy weight?
- Reduce your risk of falling. Preventing falls protects bones from fracture. One third of people above the age of 65 experience a fall and one in 10 falls result in a serious injury. Fall prevention can mitigate the risks and complications associated with falls and broken bones. Actions that help prevent falls include improving balance through stretching, yoga, or tai-chi. A few other ways to reduce your risk for falls can include removing loose rugs, proper lighting, and having routine vision checks. Can you include one activity that reduces your risk of falling?
For more information on bone health:
Harvard Health Publishing (2023). The best exercises for your bones. Staying Healthy https://www.health.harvard.edu/staying-healthy/the-best-exercises-for-your-bones
Spritzler, F. (2023). 10 natural ways to build healthy bone. Healthline. https://www.healthline.com/nutrition/build-healthy-bones
Mayo Clinic (2024). Bone health: Tips to keep your bones healthy. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
Office of the Surgeon General (US) (2004). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD .The Basics of Bone in Health and Disease. https://www.ncbi.nlm.nih.gov/books/NBK45504/
Physical contributor: Dr. Rosa Ketchum, DNP, RN, NC-BC currently the Associate Dean of Nursing at Oklahoma Wesleyan.
Executive editor: Johanna Rugh
Curator of content: Carla Working
