Your bones may be hard, but they're made up of living tissue that needs to be taken care of. According to the National Osteoporosis Foundation (NOF) in 2008, more than 44 million Americans are at risk for osteoporosis---a serious health condition in which bone mass deteriorates, increasing the risk for and severity of bone fractures. Learning how to keep bones strong and healthy reduces your risk for osteoporosis and improves your long-term health outlook.
Diet
Step 1
Get at least 1,000 mg of calcium each day, and increase your intake to 1,200 mg per day if you are older than 50, according to NOF. Dairy products, including milk, yogurt and cheese, are obvious sources of calcium, but canned salmon and sardines (with bones), turnip and mustard greens, soy nuts and dried figs are also good sources of calcium.
Step 2
Limit your intake of foods that interfere with calcium absorption. Some of the biggest culprits are oxalate (found in spinach and rhubarb), phytate (common in beans and legumes that haven't been soaked before cooking) and caffeine. Also be wary of getting too much protein, which may interfere with calcium absorption.
Step 3
Include 200 international units (IU) of vitamin D in your diet each day. Bump that number up to 400 IU per day when you turn 51 and up again to 600 IU per day after your 71st birthday. Egg yolks, liver and fatty fish (such as salmon or mackerel) are good sources of vitamin D, and many dairy products come fortified with vitamin D. (This fact will be on the product's label.) It's not always possible to get all of the recommended vitamin D from food, so talk to your doctor about supplementation options.
Exercise
Step 1
Get at least 30 minutes of weight-bearing, impact exercise five or more days a week. Good choices include hiking, playing tennis, dancing, walking and jogging.
Step 2
Do 30 minutes of strength training two to three times each week. Working out on a weight machine or with dumbbells and using exercise bands are good strength-training options.
Step 3
Add two or three flexibility and balance exercises, such as yoga, Pilates or tai chi, to your weekly workout schedule. Although these exercises don't directly impact bone health, they can help prevent falls that could lead to long-term bone damage.
