Taking care of your health means taking care of your entire body! Even though you don’t see them, your bones are an integral part of your overall health. Supporting their health helps you live a stronger life.

Building strong bones starts when you are young, but it never stops being important. As you age, your bones become more vulnerable to bone density issues and a loss of bone mass.

AFC Urgent Care Louisville wants you to have strong bones for as long as possible, so check out our blog all about building stronger bones below.

Why Do We Need Strong Bones?

Our bones do so much for us! In addition to giving our body structure, they protect our important organs, facilitate movement and support our muscles and tendons. As we age, we start to lose our bone mass. We reach our peak bone mineral density after about the age of 30, so it is important to ensure you are supporting your bones as you age.

If you don’t, you become at a higher risk of developing osteoporosis. This condition affects the framework of your bones and thins them out enough that minor bumps or even just walking up a flight of stairs can lead your bone(s) to break. By supporting your body through diet and exercise, you can help build up your bone density and lower your risk of osteoporosis.

Foods to Incorporate Into Your Diet

• Milk, cheese or dairy products
• Green, leafy vegetables
  
• Vitamin D-enriched foods like orange juice or cereals
• Nuts

What Does Exercise Do to My Bones?

Exercise is great for every body system that you have, including your bones! In addition to maintaining a proper weight, exercise also helps your bones remodel and build density. Even though we stop growing taller in adulthood, our bones never stop changing. By focusing on weight-bearing exercises like jogging, walking or even climbing the stairs instead of taking the elevator, you are encouraging your body to gently build bone density.

Aim for about 150 minutes a week, ranging from mild to moderate activity. Remember, too much of a good thing can lead to injuries! Overuse injuries from exercise can also impact your bones and lead to injuries like stress fractures.

Warning Signs of Osteoporosis

• Back pain
• Loss of height over time
• Frequent breaks or fractures
• Stooped posture
  

Are you concerned about a possible broken bone or stress fracture? Stop by AFC Urgent Care Louisville today.