Bone health is a concern for both men and women, particularly as they get older. As people age, they may begin to lose bone mass or their bones may become brittle. According to the International Osteoporosis Foundation, more than 12 million people in the United States suffer from osteoporosis each year. Common symptoms or signs of osteoporosis include a tendency for bones to fracture easily, changes in posture or the onset of joint pain. There are simple steps you can take to strengthen your bones and safeguard them against osteoporosis.
Step 1
Eat a balanced diet that includes fruits, vegetables, whole grains and a combination of plant and animal-based proteins. Providing your body with adequate nutrition from healthy food sources is the first step in keeping your bones and muscle tissue healthy.
Step 2
Consume at least 600 international units (IU) of vitamin D each day if you are between the ages of 19 and 70. Because of its necessity for the development of strong bones, vitamin D is one of the most commonly recommended vitamins to address concerns about osteoporosis. Vitamin D helps the bones to absorb calcium from the intestines. Without adequate consumption of vitamin D, a calcium deficiency can develop. This increases the risk of developing osteoporosis or causes osteoporosis symptoms to worsen significantly. The National Institutes of Health recommend that adults ages 71 and older should increase their vitamin D consumption to 800 IU. In addition to vitamin D supplements, foods such as milk, cheese, salmon and fortified cereals contain moderate amounts of vitamin D.
Step 3
Take 1,000 mg of calcium daily if you are between the ages of 19 and 50. Increase your consumption to 1,200 mg if you are over the age of 50. Calcium is a much-needed mineral to keep bones strong and healthy. Foods such as milk, yogurt, some breads and pasta also contain calcium.
Step 4
Exercise daily to prevent excessive weight gain. Excess weight puts additional stress on your bones. Start by exercising for a minimum of 30 minutes per day. If necessary, split this amount into increments by walking for 10 minutes at a time, three times per day. The Mayo Clinic says that exercise also helps to slow bone loss and is beneficial regardless of when you start a routine.
