Many of us grow up learning that milk can help our bones grow big and strong. This adage is true: milk and other dairy products are a good source of calcium, which is a main component of bone. But to grow and maintain strong bones, you'll need calcium far beyond childhood and adolescence. Maintaining healthy and strong bones is a lifelong process, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. When bones are not maintained, you can develop conditions such as osteoporosis, which causes bones to be brittle and break easily.
Step 1
Eat a diet rich in calcium and vitamin D, which both promote bone health, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Good dietary sources of vitamin C include milk and other dairy products, green leafy vegetables, oranges, orange juice, tofu, soy milk and beans and legumes. Good dietary sources of vitamin D include fortified milk, ocean fish and egg yolks.
Step 2
Exercise regularly. Bones get stronger with regular exercise, according to the Virginia Cooperative Extension. Even if you are not particularly muscular, regular, low-impact exercise such as walking or swimming can contribute to your bone health.
Step 3
Avoid smoking, which can deplete your body's ability to use calcium for bone health.
Step 4
Maintain a health body weight. In particular, being underweight or too thin can contribute to your risk of bone diseases such as osteoporosis, the National Institute of Arthritis and Musculoskeletal and Skin Diseases reports.
Step 5
Visit with your doctor if you are concerned about your bone health. He may recommend a calcium supplement to help strengthen your bones and prevent bone disease.
Step 6
Take your calcium supplement as directed by your doctor and continue exercising and eating a healthy diet to maintain bone strength.
Tips and Warnings
- Doctors can perform a bone scan to determine bone density. The results of this test can help determine whether you are at risk for bone diseases and how to prevent them. Your body can synthesize vitamin D from sunlight, so spending time outdoors can help contribute to your vitamin D needs, according to the Virginia Cooperative Extension. The U.S. Centers for Disease Control and Prevention recommends that adults get at least 30 minutes of moderate physical activity every day. This exercise can help maintain your bone mass and also prevent other serious diseases such as heart disease.
