How to keep your bones strong for life, according to an expert

Every year, bone health deteriorates by at least 15 percent in the spine and 5 to 6 percent in the hips. The remodeling process, experts say, is normal as we age, and with each passing decade, the entire skeleton is rebuilt. And with aging comes wear and tear, where bone ages faster than it is replaced, increasing the risk of low bone density and osteoporosis, a type of arthritis that leads to fractures of the hip, spine and wrist.

However, according to experts, osteoporosis can be prevented and even treated. How? Let’s find out.

According to Dr. Paul Rackoff, a rheumatologist at NYU Langone and clinical professor in the Department of Medicine at NYU Grossman School of Medicine, there are some important steps that can be taken from an early age to prevent the onset of this degenerative disease later in life.

When does osteoporosis begin to appear?

According to Dr. Rackoff, women in the perimenopause and menopause stages are at a higher risk of developing bone inflammation and pain. Experts often attribute this to decreased levels of estrogen, an important hormone that helps bone remodeling.

It is estimated that around 10.2 million people over the age of 50 suffer from osteoporosis and around 43.3 million more people have low bone mass, which puts them at high risk of suffering from osteoporosis.

Women with hormonal disorders such as hyperthyroidism, hyperparathyroidism and Cushing’s syndrome, an endocrine disease, are also more likely to develop osteoporosis. In addition, those with inflammatory diseases such as Parkinson’s, inflammatory bowel disease, recurrent lung infections and skin problems such as eczema and psoriasis are also at increased risk of osteoporosis.

How to keep your bones strong?

According to Dr. Rackoff, the best way to take care of your bones is to have regular checkups to see how they’re doing. Dual-energy X-ray absorptiometry, or DEXA, is the gold standard for screening and diagnosing osteoporosis and low bone mass. In addition to being painless, it’s also a low-dose X-ray that helps assess bone mineral content in just 15 to 20 minutes.

A bone density test is recommended for:

According to the CDC, you should perform at least two strength training sessions per week to help maintain your bone density without medication.

Other ways to strengthen bones

Some other ways besides these two to strengthen your bones include:

Diet

Experts say that vegetables are great for your bones as they are loaded with vitamin C, which stimulates the production of bone-forming cells and provides antioxidants, which protect bone cells from damage.

Eat enough protein

Eating protein at every meal is important for healthy bones, as 50 percent of bones are made up of protein. Experts say that low protein intake decreases calcium absorption and can also affect rates of bone formation and breakdown.