Strong and healthy bones help to protect your organs and provide structure for your body. If the bones become frail, a condition called osteoporosis can develop. Osteoporosis can occur at any age, even during the teen and young adult years if unhealthy lifestyle behaviors are followed. Frail bones are more susceptible to disabling fractures, and if the bones in your mouth become weak, you could lose your teeth. However, some simple techniques can be used to support your bone health at any age.
Step 1
Eat enough calcium. Your body needs adequate amounts of calcium to help keep the bones strong and since the body does not produce calcium, it must be obtained through your diet. Food is the best source over supplements, so the Centers for Disease Control and Prevention recommends consuming low-fat dairy products, dark-green leafy vegetables, calcium-fortified foods and almonds. Daily recommended amounts vary from 200mg to 1,000mg, depending on your age. Since calcium in high doses can contribute to kidney stones and other health problems, supplements should only be taken under medical supervision.
Step 2
Get enough vitamin D. Vitamin D must be present in order for the bones to absorb calcium. Vitamin D is found in foods such as salmon, tuna, mackerel, beef liver, cheese, egg yolks and mushrooms. There are also many foods that are fortified with vitamin D. According to the Office of Dietary Supplements, daily requirements vary between 400 international units to 600 IU, depending on age. Also, the body can convert sunlight to vitamin D, however, individuals who live in areas with limited sunlight or who are dark skinned, elderly or have certain chronic diseases may not get enough through sunlight exposure alone. In general, ingesting up to 4,000 IU is safe, but high doses can cause nausea and vomiting, confusion and heart problems. Consult your physician before taking supplements or if there is a concern about a deficiency.
Step 3
Participate in regular weight bearing exercise. The NIH Osteoporosis and Related Bone Diseases National Resource Center suggests getting at least 30 minutes of weight bearing-type exercise on most days of the week, because these types of exercises can strengthen the bones. Weight bearing exercises are ones in which the bones support the weight of the body, such as walking, hiking, dancing, yoga and tai chi.
Step 4
Quit smoking and watch your intake of protein, caffeine and sodium. Smoking and consuming high amounts of certain foods can contribute to the development of weak bones. Smoking damages bone cells, and it hinders the body's ability to absorb calcium. Calcium absorption may also be blocked when consuming high protein meals or too much caffeine or sodium, reports the National Osteoporosis Foundation. Alcohol intake should also be limited, because it can deplete the body's supply of calcium. Since each case is different, a physician or registered dietitian can advise on individual limits of all of the above, based on personal health.
Tips and Warnings
- Eating a well-balanced diet should provide all the nutrients your body needs to keep your bones strong. Avoid crash diets or restrictive food plans that may not provide enough calcium or vitamin D.
- Bone loss can exist without ever causing symptoms until a fracture occurs. Given this, it is important to get regular bone density tests.
