You’re Not Too Young to Think about Bone Density
If you are a woman in your 30s or 40s, you may think that you don’t need to worry about your bone strength. Yet after age 30, you’ve already passed your peak bone mass. Your actions now can help protect your bones and decrease your risk of getting osteoporosis in the future. Here’s what to do.
Eat a balanced diet that provides plenty of calcium and vitamin D. These nutrients play key roles in the health of your bones. Calcium is found in low-fat or fat-free milk and dairy products, dark green leafy vegetables, and sardines. It’s also added to some brands of orange juice, soy milk, and cereal. Vitamin D is found in fortified milk, saltwater fish, and egg yolks.
Get regular weight-bearing exercise—the best type of exercise for maintaining strong bones. Examples of weight-bearing activities include weight training, walking, jogging, climbing stairs, dancing, and playing tennis.
Don’t smoke, and avoid excessive alcohol. Smoking is linked to decreased bone density. Drinking too much alcohol may interfere with calcium levels in your body and affect hormones that help protect your bones.