Strong bones are essential for an active, healthy life. If bones are not healthy and strong, they become fragile as you age. This can potentially lead to fractures and breaks in vulnerable areas such as the hip, wrist and spine, says the American Dietetic Association. Weakening of the bones is known as osteoporosis, a medical condition afflicting about 10 million US adults over the age of 50, according to the United States Surgeon General. While genetics play a role in bone health and osteoporosis risk, lifestyle and nutrition are also key to promoting good bone health.
Step 1
Get adequate calcium every day. The American Dietetic Association states that adults need 1,000 mg to 1,200 mg of calcium every day to promote bone health. Good sources of calcium include milk, yogurt, cheese, tofu, fortified cereals and fortified orange juice. If you cannot consume enough calcium through food, take a daily calcium supplement.
Step 2
Get adequate vitamin D every day. Vitamin D is important because it helps bones absorb calcium, says the Mayo Clinic website. However, vitamin D is rare in foods, found only in fortified milk, egg yolks, tuna, mackerel, salmon and some fortified cereals. Since most people need 400 IUs to 800 IUs per day, it's often necessary to take a vitamin D supplement to obtain enough for good bone health.
Step 3
Engage in weight-bearing and strength-training exercises that strengthen bones. Weight-bearing exercise is any form of exercise that involves bone impact, such as walking or running. Strength-training workouts involve lifting weights, which also builds your bones.
Step 4
Avoid cigarette smoking and alcohol. Both smoking and alcohol weaken your bones. For optimal bone health, stay away from these unhealthy behaviors.
Things You'll Need
- Calcium supplement
- Vitamin D supplement
- Exercise equipment
