{"id":10293,"date":"2021-05-17T19:46:48","date_gmt":"2021-05-17T19:46:48","guid":{"rendered":"https:\/\/drmichellruiz.com\/?p=10293"},"modified":"2021-05-17T19:56:40","modified_gmt":"2021-05-17T19:56:40","slug":"9-tips-for-healthy-bones","status":"publish","type":"post","link":"https:\/\/drmichellruiz.com\/en\/9-tips-for-healthy-bones","title":{"rendered":"9 Tips for Healthy Bones"},"content":{"rendered":"\n<p class=\"has-medium-font-size\">We have learned a great deal more about bones \u2014 the way they work, grow, rebuild, weaken, and break. Most importantly, we have learned about bone metabolism and how bone constantly changes, rebuilding itself throughout our lives.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Bone cells can respond rapidly to their environment. Increased stress can strengthen the structure of individual bones to resist fracture. Lack of stress, such as bed rest or weightlessness in space, can rapidly weaken bone.<\/p>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>By 2025 is predicted each year to be 3 million older Americans sustained fractures because of weak bones, leading to temporary or permanent disability, and even death.<\/p><p><\/p><\/blockquote>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Fortunately there are things you can do to maintain and even improve your bone strength:<\/h2>\n\n\n\n<p class=\"has-primary-background-color has-text-color has-background has-normal-font-size\" style=\"color:#000304\"><strong>Understand your individual risk for fracture.\u00a0<\/strong>This is based on any risk factors you have \u2014 such as age, smoking, a history of falls, diabetes, inflammatory and autoimmune diseases, certain medications that cause bone loss, and your bone density. Ask your doctor if you need a bone density test.<\/p>\n\n\n\n<p class=\"has-text-color has-background has-normal-font-size\" style=\"background-color:#0070a3;color:#ffffff\"><strong>Understand your individual risk for bone loss.\u00a0\u00a0<\/strong>Genetics plays a large role in bone health, and some people have genetically determined high rates of bone turnover after menopause or with aging. \u00a0Bone metabolism testing can provide additional information about your risk for fracture. It can also be used to ensure that you are responding to osteoporosis medications.<\/p>\n\n\n\n<p class=\"has-primary-background-color has-text-color has-background has-normal-font-size\" style=\"color:#000000\"><strong>Be active every day.\u00a0\u00a0<\/strong>Strength-building and weight-bearing activities help build strong bones. Children should exercise at least one hour each day and adults should get 30 minutes of daily activity.<\/p>\n\n\n\n<p class=\"has-text-color has-background has-normal-font-size\" style=\"background-color:#0072a3;color:#ffffff\"><strong>Maintain a healthy weight.\u00a0\u00a0<\/strong>Older adults who are overweight have a higher risk for falling. Being underweight raises the risk of bone loss and fractures.<\/p>\n\n\n\n<p class=\"has-primary-background-color has-text-color has-background has-normal-font-size\" style=\"color:#000000\"><strong>Get enough calcium and Vitamin D.<\/strong>\u00a0 The health of our bones depends on steady stream of nutrients, most importantly calcium and Vitamin D.<\/p>\n\n\n\n<p class=\"has-text-color has-background has-normal-font-size\" style=\"background-color:#0071a1;color:#ffffff\"><strong>Do not smoke.\u00a0\u00a0<\/strong>Smoking can reduce bone mass and increase your risk for a broken bone. Nicotine inhibits bone-forming cells.<\/p>\n\n\n\n<p class=\"has-primary-background-color has-text-color has-background has-normal-font-size\" style=\"color:#000000\"><strong>Limit alcohol use.\u00a0\u00a0<\/strong>Heavy alcohol use reduces bone mass and increases your risk for falls and broken bones.<\/p>\n\n\n\n<p class=\"has-text-color has-background has-normal-font-size\" style=\"background-color:#0071a1;color:#ffffff\"><strong>Reduce your risk of falling.\u00a0\u00a0<\/strong>Exercise can help reduce your risk of falling. There also are many changes you can make in your home to help prevent a fall. Remove obstacles and add safety features \u2014 such as grab bars and non-slip mats \u2014 where needed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Learn more (video):\u00a0<a href=\"https:\/\/youtu.be\/M0LAv45SuN0\" target=\"_blank\" rel=\"noreferrer noopener\">Home Safety Checklist preventing hip fractures<\/a><\/p><\/blockquote>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\u2139\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tf\/2\/16\/2139.png\"> \ud835\ude1b\ud835\ude29\ud835\ude2a\ud835\ude34 \ud835\ude2a\ud835\ude2f\ud835\ude27\ud835\ude30\ud835\ude33\ud835\ude2e\ud835\ude22\ud835\ude35\ud835\ude2a\ud835\ude30\ud835\ude2f \ud835\ude2a\ud835\ude34 \ud835\ude27\ud835\ude30\ud835\ude33 \ud835\ude26\ud835\ude25\ud835\ude36\ud835\ude24\ud835\ude22\ud835\ude35\ud835\ude2a\ud835\ude30\ud835\ude2f\ud835\ude22\ud835\ude2d \ud835\ude31\ud835\ude36\ud835\ude33\ud835\ude31\ud835\ude30\ud835\ude34\ud835\ude26\ud835\ude34 \ud835\ude30\ud835\ude2f\ud835\ude2d\ud835\ude3a; \ud835\ude2f\ud835\ude30 \ud835\ude2a\ud835\ude2f\ud835\ude27\ud835\ude30\ud835\ude33\ud835\ude2e\ud835\ude22\ud835\ude35\ud835\ude2a\ud835\ude30\ud835\ude2f \ud835\ude2a\ud835\ude34 \ud835\ude2a\ud835\ude2f\ud835\ude35\ud835\ude26\ud835\ude2f\ud835\ude25\ud835\ude26\ud835\ude25 \ud835\ude30\ud835\ude33 \ud835\ude2a\ud835\ude2e\ud835\ude31\ud835\ude2d\ud835\ude2a\ud835\ude26\ud835\ude25 \ud835\ude35\ud835\ude30 \ud835\ude23\ud835\ude26 \ud835\ude22 \ud835\ude34\ud835\ude36\ud835\ude23\ud835\ude34\ud835\ude35\ud835\ude2a\ud835\ude35\ud835\ude36\ud835\ude35\ud835\ude26 \ud835\ude27\ud835\ude30\ud835\ude33 \ud835\ude31\ud835\ude33\ud835\ude30\ud835\ude27\ud835\ude26\ud835\ude34\ud835\ude34\ud835\ude2a\ud835\ude30\ud835\ude2f\ud835\ude22\ud835\ude2d \ud835\ude2e\ud835\ude26\ud835\ude25\ud835\ude2a\ud835\ude24\ud835\ude22\ud835\ude2d \ud835\ude22\ud835\ude25\ud835\ude37\ud835\ude2a\ud835\ude24\ud835\ude26.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\u26a0\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t5d\/2\/16\/26a0.png\"> \ud835\ude1b\ud835\ude22\ud835\ude2d\ud835\ude2c \ud835\ude35\ud835\ude30 \ud835\ude3a\ud835\ude30\ud835\ude36\ud835\ude33 \ud835\ude25\ud835\ude30\ud835\ude24\ud835\ude35\ud835\ude30\ud835\ude33 \ud835\ude22\ud835\ude23\ud835\ude30\ud835\ude36\ud835\ude35 \ud835\ude3a\ud835\ude30\ud835\ude36\ud835\ude33 \ud835\ude38\ud835\ude30\ud835\ude33\ud835\ude2c\ud835\ude30\ud835\ude36\ud835\ude35 \ud835\ude33\ud835\ude30\ud835\ude36\ud835\ude35\ud835\ude2a\ud835\ude2f\ud835\ude26 \ud835\ude23\ud835\ude26\ud835\ude27\ud835\ude30\ud835\ude33\ud835\ude26 \ud835\ude23\ud835\ude26\ud835\ude28\ud835\ude2a\ud835\ude2f.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Source:<\/strong> American Academy of Orthopaedic Surgeons <\/p>\n","protected":false},"excerpt":{"rendered":"<p>We have learned a great deal more about bones \u2014 the way they work, grow, rebuild, weaken, and break. Most importantly, we have learned about bone metabolism and how bone constantly changes, rebuilding itself throughout our lives. Bone cells can respond rapidly to their environment. Increased stress can strengthen the structure of individual bones to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10300,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[115],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Tips for Healthy Bones - Dr Michell Ruiz - Orthopedics, Sports Medicine &amp; Joint Replacement. M\u00e9xico City. Hospital \u00c1ngeles Metropolitano.<\/title>\n<meta name=\"description\" content=\"There are 9 things you can do to maintain and even improve your bone strength. Dr Michell Ruiz. located in M\u00e9xico City. Second opinion. Orthopedics. Sports Medicine. Joint Replacement. 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