Dr. Wilber Estrada at Kelsey-Seybold stresses there are things everyone can do to help improve and maintain bone health and prevent osteoporosis. Below are risk factors that can be controlled and practical ways to do that:
- Diet and nutrition. Excessive dieting and eating disorders increase risk. Try to have a nutritional, balanced diet that includes foods high in calcium and vitamin D.
- Corticosteroids, some antidepressants, certain cancer treatment medications and a number of other medicines are related to bone fractures and thinning. Be sure your bone health is being checked.
- Physical activity. Weight-bearing exercises (e.g., walking, jogging, weightlifting and dancing) can strengthen bones. Get at least 2-½ hours per week.
- Smokers lose bone thickness faster people who don’t. Quit, or don’t start.
- Heavy consumption (more than two drinks in a day for men, and more than one for women) can slow down bone formation while increasing the chance of bone breakage, especially from falling. The less alcohol consumption, the better.