Build Strong Bones For Life: Tips For Take Control Of Your Bone Health In Your 20's.

As we age, our bones become weaker and more prone to breakage, making bone health a crucial aspect of overall well-being. While many people don't address bone health until later in life, it's important to take proactive steps after age 20 to maintain strong bones. In this way we can prevent or delay the onset of osteoporosis and other bone-related diseases. Here are seven expert-recognized tips to help you take control of your bone health at age 20 and beyond:

  • Get Adequate Calcium: Calcium is a vital nutrient for strong bones and it's important to get enough of it include in our diet. Good sources of calcium are dairy products, green leafy vegetables, nuts and fortified foods.
  • Vitamin D Is Key: Our bodies need vitamin D to properly absorb calcium. It is therefore important to consume enough of this vitamin. Spending time in the sun, eating oily fish or fortified foods, and taking supplements can help.
  • Exercising Regularly: Weight-bearing and strength-training exercises can help keep bones strong and healthy. Activities like running, dancing, and weightlifting are excellent options.
  • Quit Smoking: Smoking can increase the risk of bone loss and fractures. Therefore, quitting smoking is important to keep bones healthy.
  • Limit Alcohol Consumption: Heavy alcohol consumption can weaken bones, so it is important to limit or avoid alcohol consumption altogether.
  • Have Regular Bone Density Tests: From the age of 50, women should have regular bone density tests to monitor bone health. Men may need to be screened earlier if they have certain risk factors.
  • Consider Supplements: Calcium and vitamin D supplements may be necessary for some people who cannot get enough of these nutrients from diet.

By following these seven tips, we can take control of our bone health and keep our bones strong throughout life. It's never too early to start thinking about bone health and with the right lifestyle choices we can prevent or delay the onset of bone disease. Remember that taking care of our bones is a crucial aspect of overall well-being and can help us lead healthy and active lives well into old age.

Dr.Gaurav Rathore
Department of Orthopaedics & Joint Replacement
Book an Appointment