Commit to These 4 Resolutions for Better Bone Health

You will already have goals set for this year but are any of these about keeping your bones healthy? Doctors in our orthopedic clinic in Boca Raton have years of experience in dealing with musculoskeletal cases that could have been prevented if the bones were healthy enough.

Strong bones protect your body from injury. Healthy bones also store minerals that the rest of your organs use to function better. Now, these two primary reasons should be more than enough to motivate you to keep the following resolutions for better bone health:

1. Sleep well every night.

A study in the Journal of Bone and Mineral Research suggested that there are links to strong bones and a good night's rest, especially in women. Experts learned that women who sleep less than five hours a night have lower bone mass density by as much as 63 percent, compared to women who have seven hours of sleep. Therefore, they are more at risk for osteoporosis.

2. Do strength training.

Doing physical activities at least three to five times a week can increase your bone density. Exercise also helps keep the muscles strong, as well as improve your body's flexibility and balance. If you're in great shape, then you won't risk falling or slipping, which could hurt your hips or cause a fracture.

Among the easiest strength-building exercises to add to your list this year include walking, jogging, dancing, and swimming. If you're up for it, you can also do weight lifting and resistance training with a proper trainer. According to a study in the journal Endocrinology and Metabolism, these exercises are effective and crucial to musculoskeletal health, especially in older people.   

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3. Cut smoking and alcohol. 

Orthopedic experts in Boca Raton warn against the bad effects of vices like smoking and drinking alcohol on bone health. These also raise the risk factors for bone loss and poor balance, which may lead to bone fracture. 

Smokers and drinkers lower their body's ability to absorb the necessary vitamins and minerals that are essential for bone health. The chemicals from these substances affect the blood supply and the balance of hormones that your body needs to function better.

4. Eat Calcium-rich food. 

Ninety-nine percent of the body's calcium is found in the teeth and bones. The body replenishes this mineral from the food you eat since it cannot naturally produce calcium. If you don't eat enough calcium-rich food, then the body will source this out from the bones and teeth.

The American Bone Health recommends 1,200 mg of calcium intake daily for women above 50 and men above 70 years old. Calcium-rich food includes milk, yogurt, cheese, bread, and green vegetables. 

Learn more about bone health from the experts in our orthopedic clinic Boca Raton

Orthopaedic Surgery Associates has helped many orthopedic patients improve their health and quality of life throughout the years. We have qualified specialists and state-of-the-art technology – you are in good hands.

If you are worried about your bone health, or if you are suffering from any orthopedic condition, don’t hesitate to consult our specialist Orthopedics in Boca Raton to get a thorough assessment and accurate diagnosis of your condition. You can also request an appointment or call us at (561) 395-5733.


The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.


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Whether it’s post-injury help or consultation about your first symptoms, our orthopedic doctors provide total management of patient care. Contact us find out more about OSA, our doctors, and our facilities, or to get started as a patient.

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