Taking Care of Your Infrastructure

by Leslie Aronson — May 12, 2008

Not only are your workouts aiding your general level of fitness but you're also improving your bone health. Regular weight-bearing activity (like running, dancing, or walking) coupled with resistance training are good ways to keep your bones healthy, according to Tracy Gaudet, M.D. in this month's Body + Soul. Along with regular exercise (which, let's face it, you should be doing anyway) cutting out alcohol and caffeine (or at least cutting down) can also decrease your rate of bone loss. Smoking (which you really shouldn't be doing anyway) is a big no-no in terms of bone loss. Adding a calcium supplement is also beneficial, though you should probably be taking magnesium and Vitamin D along with it to prevent constipation and aid absorption, and of course, eat more calcium-rich foods like milk, yogurt, tofu, leafy greens, and sardines.

Most women don't know they have osteoporosis until after they've broken something, so it's important to have your bone density tested, especially if you're post-menopausal or have a family history that puts you at greater risk. The U.S. Preventive Services Task Force recommends that women start getting their bone density tested at age 65, but since women can begin to lose bone mass as early as 35, you might want to consider getting tested before the recommended age. Another way you can help your bones is to work on your balance, and in that way, prevent falls (and thus broken bones). Depending on your age and comfort level, tai chi or yoga could be good options for you. Resistance training, if you focus on the muscles around your hips and ankles, can also aid your balance. Paying attention to your bones now will undoubtedly aid you in your later years, so give that infrastructure some lovin'.