How to Maintain Bone Health at Every Age: Tips for Lifelong Wellness

Most of us have heard that it’s important to maintain bone health, but all too often, it’s framed as something to worry about when you’re older. In reality, the sooner you start taking care of your bones, the better off you’ll be at any age. Bones are alive! They need nutrients and physical activity to stay strong and healthy. When bones weaken, they are more likely to break, and the spine may become compressed, reducing height and leading to back pain. Maintenance and prevention are key when it comes to bone health.

One of the most common ways bones weaken is by osteoporosis. This refers to a loss of bone density. Under a microscope, healthy bone looks like a network of honeycombs. A bone affected by osteoporosis will not have this strong structural arrangement. The spaces in the honeycomb pattern will be larger, and the bone itself more susceptible to damage and breaks. This bone density loss is not usually noticeable to the individual until they experience a fracture or break. In severe cases, stress from a cough or sneeze may even cause a fracture. At this point, it’s very difficult to re-strengthen the bones, and permanent disability is unfortunately a very real possibility.

Ideally, maintaining strong bones begins in childhood. It’s one of the reasons we encourage children to get plenty of calcium and vitamin D. Their bones are growing rapidly and need certain nutrients to become strong and support them through the entire lifespan. If you have kids, make sure they are eating a balanced, nutritious diet and getting lots of physical activity to set them up for healthy bones in adulthood.

Did you have good nutrition and lots of exercise as a kid? That’s great, but bone health doesn’t end there! It’s important to keep up your healthy habits. Leading an active lifestyle contributes to whole-body health. This includes bones! In addition to eating healthy and being physically active, there are a few other ways you can pay special attention to bone health.

• Avoid smoking and alcohol use. Both of these substances can weaken your bones.
• Some medications can weaken bones. If you must take one for a medical problem, discuss ways to minimize their impact with your healthcare provider.
• Pay special attention to your calcium and vitamin D intake. You may consider taking a supplement if you aren’t getting enough in your diet.
• When working out, ensure you are doing both cardio and muscle building exercises to protect bone density.
• Prevent falls through balance training, like tai chi or yoga.

It’s a good idea to talk to a medical professional about how to maintain bone health at any age. There are many natural and holistic interventions available to maintain strong, healthy bones into old age. Osteoporosis affects millions of Americans, but it is possible to prevent it or slow down its progress significantly. At ProNatural Wellness, we are here to help you live a long, healthy life. Our providers can work with your specific needs to create an individualized plan for healthy living. If you are concerned about your bone density or would like to learn more about bone health, give us a call at (860) 829-0707.

Sources: NIH, AAOS, Natural Medicine Journal