The skeletal system provides support and protection for the body and internal organs. The bones produce blood cells while storing minerals. Keeping your bones healthy allows them to function properly. Taking care of your bones also decreases your risk of osteoporosis, a condition that causes weak and brittle bones. An increased risk for bone fractures accompanies osteoporosis, according to the Mayo Clinic. Caring for your bones at an early age provides the most benefit, although it is never too late to start strengthening your bones.
Step 1
Exercise on a regular basis to build your bones and prevent bone loss. The Mayo Clinic recommends a balance of strength and weight-bearing exercises. Walking, jogging, skiing and other weight-bearing exercises benefit the legs in the lower body.
Step 2
Adjust your diet to include calcium and vitamin D. Calcium increases your bone density and strength, according to the New York State Department of Health. Vitamin D allows your body to better use the calcium. Taking supplements helps your body get enough calcium and vitamin D.
Step 3
Quit smoking to increase your bone health. Smoking is thought to decrease the amount of calcium absorbed, according to the Mayo Clinic. This may lead to bone loss.
Step 4
Limit your alcohol consumption. More than two alcoholic beverages a day may affect bone formation, according to the Mayo Clinic. Alcohol consumption may also affect calcium absorption in the body.
Step 5
Practice healthy weight-loss techniques. The New York State Department of Health notes that eating disorders or severe restriction of food consumption for weight loss may lead to bone loss on top of the other potential health risks it causes.
Step 6
Take precautions to prevent falls and damage to the bones. Appropriate footwear, wearing seat belts in the car and participating in safe activities are considerations to protect your bones.
Step 7
Consider hormonal influences on bone development. Estrogen influences bone health and also regulates menstrual cycles in women. Discuss irregular or infrequent periods with your health-care provider, since it may indicate a problem with your estrogen levels. Menopausal women need to keep hormones in balance to prevent bone loss.
Tips and Warnings
- Ask your doctor to perform a bone-density test to help evaluate your bone health.
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