As we age, our bones become weaker and more prone to fractures. This is why it’s important to take steps to build bone strength throughout our lives.
Here are seven ways to do just that:
1. Get enough calcium: Calcium is essential for building strong bones. Adults should aim for 1,000-1,200 milligrams of calcium per day. Good sources of calcium include dairy products, leafy greens, and fortified foods like orange juice.
2. Vitamin D: Vitamin D helps the body absorb calcium, so it’s important to get enough of this nutrient as well. The recommended daily intake for adults is 600-800 IU per day. You can get vitamin D from sunlight, fatty fish like salmon, and fortified foods like milk.
3. Exercise: Weight-bearing exercises like walking, jogging, and weightlifting can help build bone density and strength.
4. Quit smoking: Smoking has been linked to weaker bones and a higher risk of fractures.
5. Limit alcohol consumption: Drinking too much alcohol can weaken bones over time.
6. Eat a balanced diet: A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help support bone health.
7. Get regular check-ups: Regular check-ups with your doctor can help identify any potential bone health issues early on.
In conclusion, building strong bones is important for overall health and quality of life as we age. By following these seven tips, you can help keep your bones healthy and strong for years to come.
How do you increase bone strength?
5 ways to boost bone strength early Monitor your diet. Get enough calcium and vitamin D, ideally through the foods you eat. ... Maintain a reasonable weight. ... Don't smoke and limit alcohol intake. ... Make sure your workouts include weight-bearing exercises. ... Talk with your doctor about your risk factors.
Is high bone density good?
The higher your bone mineral content, the denser your bones are. And the denser your bones, the stronger they generally are and the less likely they are to break.
