As we age, there is a natural decrease in bone density which can lead to problems such as osteoporosis. However, there are steps that can be taken to prevent or slow down this process. Here are 10 tips for stronger bones:.

Eat a calcium-rich diet

Calcium is important for building strong bones and can be found in foods such as milk, cheese, yogurt, leafy greens, and fortified foods such as cereal and orange juice.

Get enough vitamin D

Vitamin D is necessary for calcium absorption and can be found in fatty fish, egg yolks, fortified foods, and sunlight. Many people may need to take supplements to get enough vitamin D.

Exercise regularly

Weight-bearing exercise such as walking, jogging, and weightlifting can help maintain and increase bone density.

Avoid smoking and excessive alcohol consumption

Smoking and excessive alcohol consumption can decrease bone density and increase the risk of fractures.

Avoid soda and excessive caffeine intake

Soda and caffeine can interfere with calcium absorption and lead to weaker bones.

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Be mindful of medications

Some medications such as steroids and anticonvulsants can decrease bone density. Talk to your doctor about any medications you are taking and how they may affect your bone health.

Get regular bone density screenings

These screenings can help detect bone loss early on and allow for intervention before significant damage occurs.

Use caution when jumping or falling

Activities such as jumping and falling can increase the risk of fractures, especially in those with weakened bones.

Practice good posture

Good posture can help prevent spinal compression fractures and stress fractures in the feet and legs.

Consider supplements if needed

If a calcium or vitamin D deficiency is diagnosed, supplements may be needed. It is important to talk to a doctor before starting any supplement regimen.