Tips for Preventing Osteoporosis

Did you know that you can play a role in keeping your bones protected, strong, and healthy? As you age, you might begin to experience the weakening of your bones, which is a disease called osteoporosis. This condition can increase your risk for fractures and other complications. 

At The Riegel Center in Plano, Texas, Christopher J. Riegel, MD, and our professional medical team have the expertise and experience to not only treat your osteoporosis but can also help you prevent it.

Here are some of the practical ways you can promote your bone health:

1. Don’t smoke

Smoking is not your friend. It prevents your bones from absorbing the calcium it needs, which increases your risk for fractures and bone loss. 

Your bones also need estrogen to help you hold onto strengthening minerals, but smoking decreases your estrogen levels. If you smoke during your growing years, you can prevent your bones from reaching their peak levels, And, if you smoke after age 30, you can accelerate your loss of bone mass.

2. Exercise

Though cardio exercise is good for your heart, weight-bearing exercises are the best for building and protecting your bones. It’s important to have a mix of cardio and weight-bearing exercises to keep your heart and bones healthy. 

Resistance training makes your muscles move against your bones, which prompts the growth of new bone tissue and prevents bone thinning and bone loss. This type of exercise involves using dumbbells, your body weight, or any object that causes your muscles to contract.  

3. Eat a balanced diet

A diet rich in fruits and vegetables supports your immune system, reduces your risk for chronic diseases, and promotes better bone density, which decreases your risk of osteoporosis. You should also reduce your intake of sodas, coffee, and alcoholic beverages to avoid compromising your bone quality. 

4. Take vitamin D

Vitamin D plays a key role in helping your body absorb calcium. You get vitamin D through sun exposure and your diet. 

You can find vitamin D in foods like egg yolks and fatty fish, but it can be difficult to rely solely on natural ways to get your full intake. That’s why you may need a supplement to help compensate if you’re deficient.

5. Consider bioidentical replacement hormone therapy

If you suffer from hormone imbalances, Dr. Riegel provides a proprietary blend of bioidentical hormones tailored specifically for your blood chemistry. This therapy is a safe and easy way to keep your bones healthy.

To learn more about osteoporosis and how to prevent it or help manage it, call our friendly office staff today or click here to request an appointment. We’re here to help!