Lifestyle choices have a profound effect on your immediate and long-term health and well-being. According to the Centers for Disease Control and Prevention, certain lifestyle choices can significantly affect the health and strength of your bones. Maintaining bone health and strength when you are young can reduce your likelihood of developing osteoporosis when you are older. Ask your doctor about safe and effective ways to optimize your bone mass and decrease your risk for bone loss.
Peak Bone Mass
The National Institute of Arthritis and Musculoskeletal and Skin Diseases reports that the total amount of bone tissue in your body, or bone mass, can grow until you reach the age of 30. Around 30 years of age, your bones reach their maximum density and strength -- a state known as peak bone mass. Everybody possesses a unique genetic bone density potential. It is especially important for women to achieve their peak bone density, as women -- who have less overall bone mass to lose -- tend to lose bone at a faster rate than men as they age.
Diet
Diet is a simple and effective way to grow and maintain healthy and strong bones. According to MayoClinic.com, one of the best ways to prevent bone loss as you age -- and maintain the health and strength of your bones -- is by consuming calcium-rich foods such as dairy products, almonds, broccoli, spinach, cooked kale, salmon, sardines and certain soy products, including tofu. Tuna, sardines and egg yolks are excellent dietary sources of vitamin D -- another important nutrient required for optimal bone health.
Exercise
The cardiovascular benefits of weight-bearing exercise and strength training are well-known, but walking, running and other physical activities can improve your bone density or keep you from losing bone mass as you age. According to MayoClinic.com, exercise will improve your bone health no matter when you start, but for optimal bone health, consider exercising when you are young and keeping this healthy habit throughout your life. Stair-climbing, jogging, jumping rope and skiing are among the best activities for optimizing your bone health.
Supplements
There are many herbal and non-herbal supplements that may be beneficial in optimizing your bone health and density. The National Osteoporosis Foundation reports that getting enough calcium and vitamin D is important for bone health. Both of these nutrients can be taken as supplements. Other helpful dietary supplements include boron, copper, glucosamine, chondroitin, magnesium, phosphorus, potassium, vitamin K, zinc, vitamin A, manganese and vitamin C. Herbal supplements for strong and healthy bones include barley grass, boneset, nettle and rose hips.
