The Key to Long-Term Bone Health

When you think of osteoporosis, you probably think of it as a women's-only disease. Not so. According to the National Osteoporosis Foundation (NOF), of the 10 million Americans estimated to have osteoporosis, 8 million are women and 2 million are men. The key to long-term bone health is to maintain a healthy lifestyle so your body can maintain strong bones.

Are You at Risk?

Some factors that may place you at higher-than-average risk for osteoporosis are:

• Over age 50
• Have a family history of osteoporosis
• Are thin and/or have a small frame
• Lead a sedentary lifestyle
• Use alcohol excessively
• Smoke
• Have used corticosteroids
• Lifetime of low Calcium and Vitamin D intake

Bone Support

These lifestyle changes are your first line of defense:

• Stop smoking.
• Limit alcohol to 1-2 drinks daily.
• Exercise 20 minutes or more three times a week. Mix strength-training (weight-lifting) and weight-bearing cardiovascular workouts, such as bicycling or walking.
• Get enough Calcium and Vitamin D on a daily basis.

Osteoporosis doesn't just affect women, and once you know your risk factors, you can arm yourself with knowledge and take a few simple steps to help reduce your risk. A few lifestyle changes, such as getting regular exercise and eating a healthy diet with enough Calcium and Vitamin D can help keep your skeleton strong. According to the U.S. Food and Drug Administration, adequate Calcium and Vitamin D, as part of a healthful diet throughout life, along with physical activity, may reduce the risk of osteoporosis in later life.

Image Credits: Valentyn Volkov/Shutterstock.com