Bone density is a measure of the amount of calcium and other minerals in a person's bones It is used to determine whether someone is at an increased risk of osteoporosis, a condition where bones become weak and fragile due to low bone density. In adults, it is important for maintaining healthy bones and reducing the risk of fractures.
Bone density can be measured by a number of different tests including dual-energy x-ray absorptiometry (DXA) and quantitative computed tomography (QCT). DXA is currently the most widely used test to measure bone density because of its accuracy and low radiation exposure.
In order to maintain bone density, it is important to engage in preventative measures that can help to keep your bones healthy. Here are five of the best ways to keep your bones healthy and reduce the risk of developing osteoporosis:
1. Exercise Regularly: Exercise is one of the best ways to maintain bone density and reduce the risk of osteoporosis. Weight-bearing activities such as walking, jogging, and lifting weights can help to strengthen bones and make them less prone to fractures. It is important to aim for at least 30 minutes of physical activity most days of the week.
2. Get Enough Calcium & Vitamin D: Calcium and vitamin D are essential for bone health. Calcium helps to build bone, while vitamin D helps the body absorb it. It is recommended to get at least 1,000 milligrams of calcium and 400–800 IU of vitamin D daily from food sources such as dairy products, leafy green vegetables, and fortified foods.
3. Avoid Smoking & Excessive Alcohol: Smoking and drinking alcohol in excess can put an individual at an increased risk of osteoporosis. Smoking disrupts the body’s ability to absorb calcium, while alcohol inhibits the production of Vitamin D and can interfere with the body’s ability to absorb calcium.
4. Change Your Diet: Following a healthy and well-balanced diet can help to maintain bone density. Including foods that are high in calcium, vitamin D, and protein such as fish, eggs, beans, and fortified cereals is important. Limiting processed foods, sugary drinks, and alcohol can also help.
5. Educate Yourself: It is important to be informed about bone health, especially as you age. Learning about risk factors and how to reduce them can help you to stay healthy and prevent osteoporosis. Speak with your doctor about any concerns you may have and ask questions about any recommended tests or treatments.
By following these five tips, you can help to maintain strong and healthy bones. If you have any concerns about your bone density or risk of osteoporosis, it is important to speak to your doctor. They can help to determine if you need any additional tests or treatments.