Bone health is critical while we are young to prevent fractures and osteoporosis as we age. Bones become thinner and lose density later in life. Nearly 10 million people suffer from osteoporosis and 34 million are at risk of the condition. A variety of methods may optimize bone health and prevent bones from deteriorating.
Step 1
Eat foods rich in calcium. Drink low-fat milk daily and add milk to soups, stews, smoothies and cereals. Yogurt, cheese and even ice cream are all dairy sources with high levels of calcium.
Step 2
Serve green, leafy vegetables alongside bony fish such as salmon or sardines for dinner. All these foods are rich sources of calcium. Steam broccoli or make spinach salad for a delicious dinner side.
Step 3
Take a dietary supplement if you are finding difficulty reaching approximately 1,000mg of calcium per day. People in their 20s, 30s and 40s require 1,000mg of calcium. Adults age 51 and older require 1,500mg per day. Speak with your medical doctor about taking a calcium supplement and take doses no larger than about 500mg at a time. Eat food when taking a supplement to maximize the absorption rate of calcium by the body.
Step 4
Go outside for about 15 to 20 minutes daily without wearing sunscreen. Your body naturally creates vitamin D when exposed to ultraviolet rays. Vitamin D is necessary for your body to absorb calcium. Avoid sunshine if you have high-risk of skin cancer and choose a supplement instead.
Step 5
Participate in weight-bearing and high impact force exercise two to three times a week. Go for a run, take a dance class or play a game of basketball. Lift small weights at home or visit the gym's weight machines to strengthen bones. Target areas prone to bone fractures such as the hips, spine, and wrists.
Step 6
Stop smoking. Smoking decreases bone strength, increases bone fracture healing time and puts you at risk of developing more complications when you break a bone according to the National Institutes of Health's Osteoporosis and Related Bone Diseases National Resource Center.
References
- American College of Sports Medicine: "Exercise is Medicine" for Building Strong Bones in Adolescent Girls
- MayoClinic.com: Osteoporosis: Prevention
- Cleveland Clinic: 7 Tips for Healthy Bones
- Cleveland Clinic: Osteoporosis: Workouts that Help Rebuild Bone Disease
- National Osteoporosis Foundation: Why Bone Health Is Important
- Osteoporosis Foundation: Why Healthy Living is Important
