As you age, osteoporosis becomes increasingly likely, especially for women. This condition is marked by the accelerated deterioration of bone tissue, which is faster than the rate at which your body can replenish it. Luckily, you can take steps to prevent the pain and complications associated with osteoporosis.

3 Ways to Keep Your Bones Healthy As You Age

1. Get Enough Sunlight

When you stand outside during the day, your skin soaks up the rays from the sun and makes Vitamin D. This vitamin helps your body absorb calcium from food. Even just five minutes to a half hour of sunlight a few times per week can help you stave off osteoporosis. If you can’t spend time outside in the sun during the week, try to sit near a window while you work or perform outdoor activities on the weekends.

2. Watch Your Diet

You can also supplement your body’s Vitamin D and calcium stores by altering your diet. Focus on foods with plenty of vitamin D, such as egg yolks, cheese, and fatty fish like salmon and tuna. You can also take vitamin D in pill form if you’re not getting enough. Keep alcohol consumption to a maximum of one drink a day, as this contributes to bone loss and the likelihood of falls.

3. Prioritize Regular Exercise

By strengthening the muscles that support your bones, you can improve your balance and coordination to limit the risk of injuries. Focusing on weight-bearing exercises, from bench presses to lunges, can stimulate bone cell production. Exercises that put direct impact on the bones, such as running or jumping rope, can improve density, but it’s best to check with your doctor before doing so.

You can also prevent osteoporosis by scheduling regular bone density scans. Nebraska’s Women's Clinic of Lincoln, P.C., is happy to provide this test to their patients as well as a broad array of other health services, including on-site lab work. Whether you’re looking for a breast exam, pap smear, or holistic treatment plan, call them at (402) 434-3370 to schedule an appointment. Visit the website to learn more about their offerings.