5 Ways to Protect Your Bone Health in Your 20s and 30s

If you’re in your twenties, thirties or forties, your bones are probably not something you worry about too often… But if you don’t start protecting them now, you may become an osteoporosis statistic. This bone-weakening disease affects approximately one in two women and one in four men ages 50 and older.

Dr. Andrea Singer, Clinical Director of the National Osteoporosis Foundation says it’s never too early or too late to take precautionary measures. Here are 5 things you can do now to give your bones a fighting chance:

EAT A DIET RICH IN CALCIUM AND VITAMIN D

Stock up on low-calorie dairy products, green, leafy vegetables like spinach and broccoli and salt-water fish like salmon and sardines.

EXERCISE

Weight bearing exercises and strength-building physical activities like walking, climbing stairs and even dancing are best.  Set a goal of 30 minutes each day for optimal benefits.

TALK TO YOUR DOCTOR

Discuss your family history, your risk of bone loss and determine whether or not you should get a bone density test.

PROTECT YOURSELF FROM FALLS

Increasing your balance through exercise can be beneficial in preventing falls.  You should also have your vision checked, especially if you wear bifocals.  Your vision can be distorted when you look down at your feet through the lenses, which could cause you to lose your balance.

EDUCATE YOURSELF

Review how much calcium and vitamin D you should be taking daily at your age by visiting websites like The National Osteoporosis Foundation and The National Institutes of Health.

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