Getting enough calcium and vitamin D, exercising, and limiting certain risk behaviors are all important when it comes to maintaining bone health. If you’re just starting out on your journey to better bone health, these tips are a great place to begin.
1. Make Sure You’re Getting Enough Calcium and Vitamin D
Calcium is the most important mineral for bone health, and vitamin D helps the body absorb calcium. To get the recommended daily amount of calcium, adults should have between 1,000 and 1,200 mg per day, depending on their age. Adults can get their recommended vitamin D intake of 600 IU a day by eating foods like egg yolks, fatty fish, and foods that are fortified with vitamin D, such as some orange juice and yogurt.
2. Exercise Regularly
Regular exercise is important for maintaining strong bones, as well as for other aspects of physical health. Weight-bearing exercises that involve some kind of resistance, such as jogging, walking, or working with weights are especially beneficial. Even just 30 minutes of walking 5 days a week can make a big difference in bone health.
3. Limit Your Risk Behaviors
Limit your risk behaviors—such as smoking or excessive drinking—as they can have a negative impact on bone health. Quitting smoking and limiting alcohol consumption to no more than one or two drinks a day can help preserve your bones’ strength and density.
The key to strong bones is a combination of diet, exercise, and lifestyle choices. If you’re just starting out on your journey to better bone health, these tips can help you get started.
As always, be sure to talk to your doctor before starting any new diet or exercise plan.
What are the most important lifestyle changes to improve bone health?
1. Make sure to get enough calcium and vitamin D in your daily diet.
2. Exercise regularly. Weight-bearing exercises such as walking, climbing stairs, and weight lifting can help build and maintain bone strength.
3. Reduce intake of caffeine and alcohol, as both can increase bone loss.
4. Quit smoking if you do.
5. Increase your intake of fruits and vegetables, which are rich in antioxidants and may help protect bones from damage.
6. Avoid long-term steroid use as it can reduce bone mineral density.
7. Seek out natural sources of Vitamin K, such as kale, spinach, and broccoli, as Vitamin K has been found to boost bone mineral density.
8. Find ways to reduceand manage stress, as it can lead to calcium loss and an increase in cortisol, which can weaken bone health.