Before the age of 50, 6 simple actions to take every evening to preserve your bone health

Before age 50, our bones form at a steady pace. After that, osteoporosis (a disease that makes bones fragile and porous) affects half of all women and one in five men. That’s why it’s important to adopt healthy habits for your bones early, according to Dr. Alana Serota, a physician in the metabolic bone diseases department at the Hospital for Special Surgery in New York City. Some of these habits can help strengthen your bones, with just a few simple steps. Here are 6 things to do in the evening, according to the expert quoted by Well&Good.

Eat a snack rich in protein and calcium

Craving a late-night snack? Think about your bones first. Dr. Serota says it’s a good time to munch on something that contains protein and calcium. Protein is needed for bone growth (and repair). It’s a big part of bone mass and volume, according to a Harvard study.

Similarly, calcium is a key ingredient in bones.”If you don’t get enough of it in your diet (or through supplements), your body will strip your skeleton to get what it needs. As you’ve probably guessed, this isn’t a good thing because it can make your bones thinner and more brittle.” So milk, yogurt, kefir or cheese are your friends. And if dairy products are not your thing, the doctor recommends dipping some raw vegetables in tahini, which is rich in calcium.

Stand on one leg when brushing your teeth

This advice may sound perilous, but it’s not so silly. When you stand on one leg, you put all your weight on it. And according to the American Academy of Orthopaedic Surgeons, this kind of posture puts a lot of pressure on your bones, forcing them to work a little harder.

When you do weight-bearing exercise regularly, it can help prevent bone loss and strengthen bones. Dr. Serota recommends doing this while brushing your teeth or doing the dishes.Stand on one leg with your core engaged, paying attention to posture,” she said.

Take a little walk

A walk after dinner is an effective way to strengthen your skeletal system. “The Walking is another weight-bearing activity that stimulates the muscular and skeletal systems, thus keeping bones strong.”explains Dr. Serota.

No need to go hiking. A brisk 15-minute walk after dinner can do wonders for your bone health, especially if you do it every day. As a bonus, it’s also good for digestion.

Take stock of your daily calcium intake

At the end of the day, do a quick survey by asking yourself: “How much calcium did I eat today? Women over 50 should get 1,200 mg per day from all sources”explains Dr. Serota.

For example, a cup of milk, yogurt, calcium-fortified orange juice, almonds, beans, and some green vegetables (kale, spinach, and broccoli) each contain about 300 mg of calcium. So it’s possible! If you haven’t reached your daily goal, try to supplement your intake. Be careful, however, with food supplements, whose source and intake must be checked.

Take it easy on the alcohol

Accustomed to a small glass of wine with dinner? You may want to cut back on your consumption. That’s because chronic alcohol consumption can harm your skeletal system, leading to osteoporosis, delayed fracture healing, and even osteonecrosis (bone death) of the femoral head, according to a 2020 article in Current Medicinal Chemistry.

Another 2017 Korean study of postmenopausal people came to a similar conclusion. Heavy drinkers had lower bone mineral density and an osteoporosis risk nearly twice as high as light drinkers.

Optimize your sleep environment

“A bad quality of sleep has a negative impact on health, especially on bones”Dr. Serota also explains. In fact, some studies suggest that poor sleep is linked to low bone density and an increased risk of fracture, according to an August 2021 article. Regardless, optimizing your nights is good for your health overall;

• Maintain a regular sleep pattern;
• Stop all distractions and screens one hour before bedtime;
• Make your room comfortable;
• Avoid eating and drinking just before going to sleep.

When should you see a doctor about your bone health?

Healthy habits for your bones can help protect them and prevent bone loss. But around age 50, we start losing bone mass faster than we replace it. Even if you don’t have symptoms, Dr. Serota says the following groups should see a doctor to assess their bone health:

• If you have suffered a low-energy fracture;
• If you have a condition or are taking medication that negatively impacts bone health;
• If you are a person in the menopausal transition with risk factors for low bone density (small frame, positive family history, etc.);
• If you are a woman over 65 or a man over 70.

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