The Keys to Bone Health for Women

Bone health is an important consideration for women, especially as they age. Maintaining strong and healthy bones can help to prevent fractures and other complications associated with osteoporosis. Here are some key steps that women can take to promote bone health:

1. Get enough calcium: Calcium is essential for building strong bones. Women should aim to get 1,000 to 1,200 milligrams of calcium per day from dietary sources such as dairy products, leafy green vegetables, and fortified foods.
2. Get enough vitamin D: Vitamin D is necessary for the absorption of calcium. Women should aim to get 600 to 800 IU of vitamin D per day from sources such as sunlight, fatty fish, and fortified foods.
3. Engage in weight-bearing exercise: Weight-bearing exercise, such as walking, running, or weightlifting, helps to build bone density and strength.
4. Quit smoking: Smoking is associated with decreased bone density and an increased risk of fractures.
5. Limit alcohol consumption: Excessive alcohol consumption can contribute to bone loss and an increased risk of fractures.
6. Talk to your healthcare provider about medications: Certain medications, such as bisphosphonates or hormone replacement therapy, may be recommended to prevent or treat osteoporosis.
7. Get regular bone density screenings: Women should begin getting bone density screenings at age 65, or earlier if they have risk factors for osteoporosis.
8. Maintain a healthy weight: Being underweight or overweight can both be associated with increased risk of fractures and other complications.

By following these key steps, women can help to promote strong and healthy bones throughout their lives. It’s never too early or too late to start taking steps to improve bone health.