What’s the best way to keep your bones strong
Keeping your bones strong is something you can do at any age, and it doesn’t have to be complicated. Here’s a simple guide to help you understand what really works for bone health.
**Eat the Right Foods**
Your bones need certain nutrients to stay strong. The most important one is calcium, which is like the building block of your bones. You can get calcium from foods like milk, cheese, and yogurt. If you don’t eat dairy, there are other options such as leafy greens (like kale and spinach), almonds, tofu, and even some fortified cereals or orange juice[1][3][4].
Vitamin D helps your body absorb calcium better. You can get vitamin D from sunlight on your skin (just a little time outside each day), fatty fish like salmon or tuna, egg yolks, mushrooms exposed to sunlight, or supplements if needed[2][4].
Other helpful nutrients include magnesium and zinc (found in nuts and seeds) as well as vitamin K (found in broccoli and Brussels sprouts)[2]. Try to eat a variety of these foods every day.
**Move Your Body**
Exercise isn’t just good for your muscles—it also keeps your bones strong. Activities where you carry your own weight are especially helpful. This includes walking briskly, jogging (if it suits you), dancing, climbing stairs—even gardening counts! Strength training with weights or resistance bands also helps build bone density[2][5].
Balance exercises like yoga or tai chi are great too because they help prevent falls that could lead to broken bones[2][5]. Aim for at least 30 minutes of activity most days.
**Watch What You Drink**
Too much salt in food can make your body lose more calcium through urine. Soda drinks—especially colas—can also weaken bones over time if you drink them often instead of healthier choices[2]. Try not to have too much caffeine or alcohol either; both can affect how well your body uses calcium.
**Keep a Healthy Weight**
Being underweight increases the risk of weak bones while being overweight puts extra stress on them—so try keeping within a healthy range for best results[2].
**Other Tips**
– If possible spend some time outdoors every day so sunlight helps produce vitamin D.
– Don’t smoke; smoking harms bone health.
– Talk with healthcare providers about supplements if needed based on diet/lifestyle factors.
By eating well-balanced meals rich in key nutrients plus staying active regularly while avoiding harmful habits will go far toward keeping those precious skeletons sturdy throughout life![1][2][5]
