Strong bones are essential in preventing conditions such as osteoporosis, with low bone mass being most common in women over 50. Prevalence of osteoporosis has increased only in women from 2007 to 2018. To help women protect their bones, Dr. Natalie Azar shared five habits to avoid on TODAY with Hoda Kotb. She emphasizes the importance of not waiting for a fracture to start thinking about osteoporosis and recommends earlier bone density screening if necessary. Azar also stresses the importance of calcium intake during childhood and adolescence, when peak bone mass is achieved.
Girls typically reach 90% of their peak bone mass at 18, and boys at 20, emphasizing the importance of adequate calcium intake during puberty. The FDA recommends different daily values for calcium intake depending on age, with most children not consuming enough calcium. While supplements are an option, Azar prefers calcium-rich whole foods to enhance bone health. Alternative sources of calcium include soy milk, salmon, kale, chia, and tofu, catering to those who may not consume dairy products.
Azar also advises against excessive smoking and drinking, as both habits can be detrimental to bone health. While moderate alcohol consumption is acceptable, excessive drinking should be avoided to protect bones. Regular exercise is crucial for strength, balance, coordination, and flexibility, all of which help prevent falls and fractures. Maintaining strength and flexibility through exercise as you age is essential for bone health. Fall-proofing your home with safety measures like non-skid pads, adequate lighting, and handrails can also help prevent osteoporotic fractures.
In conclusion, promoting strong bones is vital in warding off conditions like osteoporosis, especially for women over 50 who are more susceptible to low bone mass. Dr. Natalie Azar highlights the importance of early bone density screening, calcium intake during childhood and adolescence, avoiding excessive smoking and drinking, and maintaining regular exercise. By following these habits and making lifestyle changes, individuals can better protect their bones and reduce the risk of fractures and osteoporosis.
