As you age, the rate at which your body forms new bone declines, making you more susceptible to osteoporosis, a disease that weakens bones, especially after the age of 50. According to Johns Hopkins Medicine, half of those assigned female at birth and a fifth of those assigned male at birth will experience weakened bones that are prone to fractures. While concerns about bone density may not be a top priority before turning 50, it is never too early to start taking care of your bones.
Establishing a nightly routine can be a simple yet effective way to prioritize bone health. Alana C. Serota, MD, a physician specializing in metabolic bone disease at the Hospital for Special Surgery, recommends reflecting on the day’s activities to assess how you supported your skeletal system. This becomes even more crucial if you have osteoporosis or a family history of the disease. Moreover, going through menopause can further weaken bones due to hormonal changes.
To build stronger bones before bedtime, consider incorporating the following steps into your routine:
1. Choose a snack rich in protein and calcium to support bone growth and repair. Options like dairy products, almonds, or vegetables with tahini dip can provide essential nutrients for bone health.
2. Incorporate weight-bearing activities like standing on one leg while brushing your teeth. This can help prevent bone loss and improve balance, crucial for avoiding falls and fractures as you age.
3. Take a short post-dinner stroll to stimulate muscle and bone strength. Walking is an easy and effective weight-bearing activity that benefits your skeletal system and overall health.
4. Track your daily calcium intake and make adjustments to meet your recommended daily intake. Foods like milk, yogurt, leafy greens, and calcium-fortified products can help you reach your goal.
5. Limit alcohol consumption, as excessive drinking can harm your bones and overall health. Opt for moderation to protect your skeletal system and other organs from the negative effects of alcohol.
6. Optimize your sleep environment to promote better sleep quality, which is essential for overall health and potentially bone density. Establishing a consistent sleep schedule, winding down before bedtime, and creating a comfortable sleep environment can enhance your restorative rest.
By incorporating these simple habits into your nightly routine, you can take proactive steps to support your bone health and overall well-being as you age.
