Bone health uncovered

Have you ever wondered how many bones are in your body? If you guessed 206, you are right, according to americanbonehealth.com.

Our bones keep us upright and protect our organs. They’re so important, but sometimes we forget to take care of our bones.

How much time do you spend learning and practicing healthy bone habits?

Only about 35 percent of Americans get the calcium they need. Calcium is a mineral that helps build strong, healthy bones.

Are you part of that 35 percent? If not, here are some facts and tips to help you build more bone health and manage your current bone health.

The O word

Osteoporosis is a disease of the bones that results in low bone mass or density. People develop 98 percent of their bone mass by age 20.  And 62 percent of a person’s bone density is related to genetics, according to americanbonehealth.org. Low bone density, genetics, and insufficient calcium levels are risk factors for developing osteoporosis.

So what is bone density?

According to WebMD, bone density is the mineral content of bone. It is used as an indicator of the structural strength of the bone and as a screen for osteoporosis.

It’s important to make sure your children and you are getting the recommended amount of calcium to ensure adequate bone density.

But if you’re like me and past the age of 30, you’re through building bones. So what can be done? Plenty.

Bone health habits

Know bone disease risk factors. Risk factors linked to osteoporosis according to the CDC include:

• A family history of bone disease
• Being an older adult
• Female and white
• Post menopausal
• A low-calcium diet
• Physical inactivity

Get the recommended amount of calcium needed for your age. Take a look at this chart  to learn how much calcium you need. You can also get calcium from foods like low-fat or nonfat milk, cheese, yogurt, dark greens, orange juice, cereal, bread and almonds.

Get moving. The CDC recommends doing these weight-bearing exercises to keep bones healthy and strong:

• Walking
• Jogging or running
• Climbing stairs
• Jumping rope
• Playing basketball or soccer
• Dancing
• Hiking
• Lifting weights

Adults should get 30 minutes of exercise daily, and children should get about 60 minutes of exercise per day.

Want to learn more? Visit  americanbonehealth.org

Tags: wellness