Information on Restricted Visitor Policy and Response to COVID-19

Doylestown Health's COVID-19 vaccine offering is restricted by PA Department of Health guidelines.  Find the latest information regarding Doylestown Health's response to COVID, including testing, visitor policies and more. Learn more

7 Tips for Healthy Bones

Health Articles |
7 Tips for Healthy Bones

You've seen your health care provider and the diagnosis is official — you fractured a bone. A broken bone, also known as a fracture, can be very painful and traumatic. Even if your fracture occurred in an accident or fall that seemed like an isolated event, it may indicate a problem with your bone health.

Fortunately, there is a lot you can do to prevent fractures. It's a matter of taking advantage of proper diet, exercise, medications and other resources available to you right now. Below are 7 tips you can try to get started.

Talk with Your Health Care Provider

Discuss your fracture. Ask your health care provider if your break may be related to osteoporosis. Seek advice about bone mineral density testing (often referred to as a DXA scan). It's the best way to detect low bone density, and its most extreme form, osteoporosis. Also, discuss medications that have been proven effective at minimizing bone loss and/or reducing the risk of future fractures.

Get Adequate Calcium

Everyone needs calcium to maintain strong, healthy bones and muscles. The National Institutes of Health recommends that women over age 50 and men over age 70 get 1,200 milligrams of calcium per day. If you are not getting enough calcium, you may be able to increase your calcium intake by adding some calcium-rich foods like milk, cheese, broccoli or almonds.

Get Adequate Vitamin D

Vitamin D, the "sunshine vitamin," plays a critical role in helping your body absorb calcium from your digestive system into your bloodstream. The National Osteoporosis Foundation recommends 800 – 1,000 International Units (IUs) of vitamin D per day.

Get Ample Exercise

Exercise is one of the best ways to preserve bone density and maintain muscle strength. To build and maintain bone density, do weight-bearing and resistance exercises, which make your body move against gravity. Some examples of weight-bearing exercises include dancing, walking, and using a stationary bike.

Prevent Falls

You can reduce your risk of falling and sustaining a fracture by playing it safe wherever you are. When you are outside, wear shoes that offer good traction, be careful about floors that can be slippery, be aware of curbs before stepping up or down, and in bad weather use a cane or walker if you feel unstable. When you are indoors, use nightlights, keep floors clear of clutter, do not walk around in socks or floppy slippers, keep electrical cords out of the way, and use a rubber mat in the shower or tub.

Don't Smoke

Tobacco is toxic to your bones, making you more at risk for low bone mass and osteoporosis. Though it's often easier said than done, investigate programs, medications, and other stop-smoking methods that can help you quit smoking.

Limit Alcohol Intake

Controlling your alcohol intake can connect you to healthier bones. Drinking heavily can increase bone loss and the risk of sustaining a fragility fracture from a fall. According to the National Osteoporosis Foundation, on average, alcohol intake of 3 or more drinks per day is detrimental to bone health.

Find an Orthopedic Specialist

About Clark Outpatient Rehabilitation Center

The Clark Outpatient Rehabilitation Center offers physical, occupational, and speech therapies as well as hand therapy, lymphedema therapy, and pelvic floor rehabilitation, and programming for neurological impairments with ample space. Its location within steps of Doylestown Hospital—and convenient parking—on the health system’s flagship campus is in careful consideration of facilitating patient access to these popular and critical services.

Blog Posts

Coronavirus (COVID-19) Update from Doylestown Health
Information on Coronavirus (COVID-19)

(Updated 04/14/2021) Doylestown Health is coordinating with federal, state and local agencies to prevent the spread of potential COVID-19 (Coronavirus).

View All Articles

Upcoming Classes and Events

For more information or to find a doctor