Health in Focus Series | Preventing Osteoporosis | Dr. Davey M. Perrin, MD
Dr. Perrin is an accomplished family physician who was previously associated with Ferris Family Medicine for the past thirty years. Effective April 1, 2023, She separated from Ferris Family Medicine to own and operate her own clinic, BLUEBONNET FAMILY MEDICINE HEALTH & WELLNESS CLINIC in Ennis, Texas with a secondary... more
Preventing Osteoporosis: Simple Steps for Stronger Bones
Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. It's often called a "silent disease" because bone loss occurs gradually and without symptoms until a fracture occurs. However, there are effective ways to prevent osteoporosis and maintain healthy bones throughout your life.
1. Get Enough Calcium and Vitamin D
Calcium is essential for bone health, and vitamin D helps your body absorb calcium. Adults should aim for 1,000 to 1,200 milligrams of calcium daily, depending on age and gender. Good sources include dairy products, leafy green vegetables, and fortified foods. Vitamin D can be obtained through sunlight, food, and supplements, with a daily goal of 600 to 800 IU.
2. Engage in Weight-Bearing Exercise
Regular exercise strengthens bones and muscles. Weight-bearing exercises like walking, jogging, and strength training are particularly beneficial for building and maintaining bone density. Aim for at least 30 minutes of exercise most days of the week.
3. Avoid Smoking and Limit Alcohol
Smoking and excessive alcohol consumption can weaken bones. Quitting smoking and limiting alcohol intake to no more than one drink a day for women or two for men can reduce the risk of osteoporosis.
4. Maintain a Healthy Diet and Lifestyle
Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports overall health, including bone health. Maintaining a healthy weight is also important, as being underweight increases the risk of bone loss and fractures.
5. Consider Bone Density Testing
If you're at risk for osteoporosis—due to factors like age, family history, or certain medications—talk to your healthcare provider about bone density testing. Early detection can lead to interventions that can prevent bone loss and fractures.
Taking these proactive steps can significantly reduce the risk of osteoporosis, helping you maintain strong, healthy bones throughout your life.
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