As we age, our bones can naturally lose some density. But many women (about 1 in 3) can develop osteoporosis, in which your bones lose density to the point that they can become weak and prone to fractures. Most women develop osteoporosis around the time of menopause (as if we needed another charming side effect of this process) due to the drop in estrogen levels. ORTHOKnox has orthopedic clinics in Knoxville, TN, and Athens, TN, to help you if you are experiencing a loss in bone density or want to prevent future injury. In the meantime, we have included our top tips to help maintain your bone health below!
Top Tips for Bone Health in Older Women
You don’t have to be a professional athlete or distance runner (but that’s awesome if you are!) to meet your exercise requirements. Walking, tennis, yoga, or other weight-bearing exercises at least 30 minutes a day can help keep your bones healthy and prevent osteoporosis.
Calcium and vitamin D help keep your bones strong. Some foods rich in calcium and vitamin D include fish, greens, and dairy products such as milk, cheese, and yogurt. Some breads and cereals are fortified with vitamin D and calcium, too! Salty and caffeinated foods may actually prevent your body from absorbing calcium, so it is best to keep foods with salt and caffeine at a minimum.
Sun and supplements
About 15 minutes a few days per week in the sun without sunscreen (don’t go over or risk sunburn!) will allow your body to process vitamin D. You can also get vitamin D, along with calcium and omega-3, from supplements. Check with your doctor first!
Any nonhealthy habits?
Smoking and excess alcohol consumption can decrease your bone density. Quitting these habits can improve your bone health and your overall well-being.
Check-in with your doctor
Your orthopedic doctor can help you analyze your lifestyle and habits, as well as run tests, to check your bone health. They may recommend supplements or diet changes and point out additional ways for you to prevent osteoporosis and fractures. Your doctor can also work with you if you are already experiencing loss of bone density. If you would like further tips, a consultation, or help recovering from an orthopedic injury, ORTHOKnox has a team of orthopedic doctors and on-site physical therapists that are available to care for you.
Orthopedic Care for Women in Knoxville and Athens, TN
With its board-certified surgeon, on-site physical therapy team, and Urgent Orthopedic Care that is available without an appointment, ORTHOKnox has got you covered when it comes to bone health and injury prevention. We have orthopedic clinics in Knoxville, TN, and Athens, TN. For more information about how ORTHOKnox can treat you, call (865) 251-3030, or fill out our easy-to-use online appointment request form. We look forward to hearing from you!