Bone health is essential to prevent fractures and maintain mobility as we age. However, bone health is often overlooked until we have a serious injury or a diagnosis of osteoporosis.

Additionally, research shows that maintaining strong bones can also contribute to a higher quality of life and greater happiness. Here are five habits to include in your daily routine to promote stronger bones and greater happiness.

1. Get Enough Calcium and Vitamin D

Calcium and vitamin D are two nutrients that work together to support bone health. Calcium provides the building blocks for bones, while vitamin D helps with the absorption of calcium.

Most adults need 1,000 to 1,200 milligrams of calcium per day and at least 600 to 800 IU of vitamin D per day. Vitamin D can come from sunlight, food, or supplements, and calcium-rich foods include dairy products, leafy greens, and fortified foods. Talk with your doctor or a registered dietitian to determine the right amount of calcium and vitamin D for you.

2. Engage in Weight-Bearing Exercise

Weight-bearing exercise is any exercise that requires your body to work against gravity while standing upright. This type of exercise can help build bone density and make bone tissues stronger, leading to better overall bone health.

Examples of weight-bearing exercises include walking, jogging, hiking, dancing, and strength training with free weights or resistance bands. However, if you have a medical condition or injury that limits your ability to bear weight on your bones, talk with your doctor before starting a new exercise routine.

3. Quit Smoking

Smoking is harmful to many aspects of health, including bone health. Smoking can lower bone density and increase the risk of fractures, as well as impair the healing process after a bone injury.

If you smoke, quitting is one of the best things you can do for your bone health and overall well-being. Talk with your doctor or a smoking cessation specialist for resources and support.

4. Reduce Alcohol Intake

Drinking too much alcohol can also harm bone health. Chronic alcohol intake can interfere with the absorption of calcium and vitamin D, as well as weaken bone tissues. Binge drinking can also increase the risk of falls and fractures.

If you choose to drink alcohol, do so in moderation: no more than one drink per day for women and no more than two drinks per day for men. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

5. Practice Stress-Reduction Techniques

Stress has been linked to various health problems, including osteoporosis. Chronic stress can increase the production of cortisol, a hormone that can weaken bones and reduce bone density.

Additionally, people who are chronically stressed may be more likely to engage in unhealthy behaviors that can harm bone health, such as smoking or drinking heavily. To reduce or manage stress, consider techniques such as meditation, yoga, deep breathing, or spending time in nature. Finding ways to relax and unwind can not only benefit your bone health but also enhance your overall happiness and well-being.