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Woman running outside 300x200Bone is a living tissue that’s constantly being replaced as the body breaks down old cells and builds new ones. In fact, your body completely replaces all your bone every 10 years.

The process is like managing a bank account. When we’re young the body is building lots of bone so your “bone bank” balance is growing with more deposits. That begins to level off in our 20s and by the time estrogen drops during menopause, you’re making more withdrawals from your bone bank and that can weaken bones and increase the risk of fractures.

You can grow your bone bank by lifting weights, using resistance bands or with walking, running, jogging, dancing or step aerobics. Aim for 30 minutes of weight-bearing exercise on most days.

Get more bone-building calcium by eating dairy products like low-fat or fat-free milk, fish such as salmon and green leafy vegetables. Caffeine flushes calcium from your body, so avoid regular coffee, tea, and caffeinated soft drinks.

Alcohol can keep your body from absorbing calcium so limit yourself to one drink per day. Salty foods can also cause you to lose calcium and smoking will lower your estrogen levels and slow the bone building process even more.

Just 15 minutes of sunlight each day can help your body replenish the vitamin D that builds strong bones and many foods are fortified with vitamin D. Eating a well-balanced diet with dairy, fish, fruits and vegetables is one of your best defenses against bone loss.

Your doctor might prescribe medications to help fight bone loss but maintaining that bone bank balance is really up to you and the time to start is now. With proper exercise and a sensible diet, you can build your bone bank for stronger bones and a healthier life.

Northline Women's Health Center Locations:

15675 Northline Road

Southgate, MI 48195

(734) 282-3600
(734) 282-3603 - Fax

23050 West Road, Suite 210

Brownstown Twp., MI 48183

(734) 362-7000
(734) 362-7077 - Fax