Having strong bones is essential for overall health, mobility and quality of life. Bones not only provide structure and support for the body, but they also protect vital organs, produce blood cells and store minerals such as calcium and phosphorus.

Unfortunately, many people neglect their bone health until they develop osteoporosis – a condition that causes bones to become weak and brittle. However, it’s never too late to take action to prevent bone loss and promote bone strength. Here are some best practices for strong bones:.

Eat a Healthy Diet

A healthy diet is key to maintaining strong bones. Calcium and vitamin D are essential for bone health, so make sure you are getting enough of these nutrients.

Calcium can be found in dairy products such as milk, cheese and yogurt, as well as in leafy green vegetables, almonds, canned fish and fortified foods such as cereals and orange juice. Vitamin D is synthesized by the body when it is exposed to sunlight, but you can also get it from sources such as fatty fish, egg yolks, and fortified foods.

Magnesium, phosphorus and vitamin K are also important for bone health, so include a variety of foods in your diet.

Exercise Regularly

Weight-bearing and resistance exercises can help improve bone density and strength. Weight-bearing exercises are activities that involve your legs or feet bearing your weight such as walking, jogging, or stair climbing.

Resistance exercises use force to build muscle and bone, such as lifting weights, doing push-ups or yoga. Aim for at least 30 minutes of exercise a day, five days a week.

Avoid Smoking

Smoking can weaken bones, as well as increase the risk of fractures and bone loss. If you smoke, talk to your doctor about ways to quit.

Limit Alcohol and Caffeine

Excess alcohol and caffeine can interfere with the body’s ability to absorb calcium, which can lead to weakened bones. Limit your alcohol intake to one drink per day for women and two drinks per day for men.

Keep your caffeine intake to less than 400 milligrams per day, which is equivalent to about four cups of coffee.

Get Enough Sleep

Getting enough sleep is important for overall health, but it also plays a role in bone health. During sleep, the body repairs and rebuilds bones and other tissues. Aim for 7-9 hours of sleep per night.

Get Regular Bone Density Tests

A bone density test can help detect osteoporosis or bone loss early, when treatment options are most effective. Women over the age of 65, men over the age of 70, and postmenopausal women with risk factors for osteoporosis should get a bone density test.

Your doctor can determine if a bone density test is appropriate for you.

Take Supplements if Necessary

If you are not getting enough calcium and vitamin D from your diet, supplements may be necessary. Talk to your doctor about whether supplements are right for you, as taking too much calcium or vitamin D can be harmful.

Avoid Falls

Falling can cause fractures and weaken bones. Take steps to prevent falls, such as removing tripping hazards from your home, wearing sturdy shoes, installing grab bars in your bathroom, and staying active to maintain balance and coordination.

Manage Medical Conditions

Medical conditions such as thyroid disorders, inflammatory bowel disease and eating disorders can all affect bone health. Talk to your doctor about how to manage these conditions and protect your bone health.

Conclusion

Strong bones are essential for a healthy and active life. By following these best practices, you can help prevent bone loss and promote bone strength. Talk to your doctor about any concerns you have regarding your bone health.