Taking care of your bone health is very important. If you’re reading this, you’re interested in taking care of your body and avoiding painful conditions that affect your life. That’s great.
And some of the best things you can do for your joints—and especially for your bones—are steps you can take before you ever set foot in a doctor’s office (or visit a website, for that matter). That’s even better.
Here are a few things to keep in mind to help keep your bones healthy and strong for years to come.
What foods to eat for bone health (vitamins for bone health)
Chances are that you’ve been hearing about calcium for your bones since you were a kid. There’s a reason for that: It’s true.
Calcium helps to keep your bones strong and prevent osteoporosis. As an adult, getting 1,000 to 1,200 mgs of calcium every day will put you in good position for long-term bone health.
So, how do you do that? Milk is the classic example of a source of calcium, but it’s hardly the only one. Oatmeal is a big help at breakfast time, and nuts, beans, leafy greens and canned seafood are all rich sources as well.
Salmon is also rich in vitamin D, which can help your body hold on to bone-strengthening ingredients. If you’re not a fish fan, eggs and fortified cereal can also help you get the vitamin D you need.
One other thing to keep in mind: Too much alcohol interferes with your body’s ability to absorb and regulate all that calcium and vitamin D. It can also increase your risk of losing bone density or suffering bone fracture. If you typically have more than one or two alcoholic drinks per day, cut back to protect your bones.
Exercise and Bone Health
Vitamin D doesn’t just come from your diet. Exposure to sunshine, even if it’s just for five or 10 minutes, helps your body absorb vitamin D naturally. So, if the sun is shining, let it shine on you.
And, while you’re out there, get some exercise. Physical activity reduces your risk of osteoporosis, the condition that causes bones to become weak and brittle. In particular, weight-bearing exercises— from strength training to walking or jogging—help you build and maintain bone mass.
Smoking and Bone Health
The health risks of tobacco are well-documented when it comes to your lungs—not to mention your throat, mouth and heart—but you may not know that tobacco use also contributes to weak bones. It also affects balance, increasing the likelihood of falling and fracturing a bone. If you’re a non-smoker, keep up the good work. If you smoke, quitting will help you protect your bones—and a whole lot more.
