Your bones are essential to your overall health and are responsible for supporting your body, protecting your organs, and allowing you to move freely. As we age, our bones may become weaker, which can lead to fractures and other health problems.

Fortunately, there are several habits you can adopt to keep your bones healthy and strong throughout your life. Here are six of the most important.

1. Get Enough Calcium

Calcium is one of the most critical nutrients for maintaining healthy bones. It is essential for building and repairing bones, and without it, bones can become weak and brittle.

In general, adults should aim to get 1,000-1,200 mg of calcium per day, depending on their age and gender. The best food sources of calcium include dairy products, leafy greens, fortified foods (like orange juice and cereal), and fish with edible bones (like sardines).

2. Get Enough Vitamin D

Vitamin D is another critical nutrient for bone health, as it helps your body absorb calcium. Many people do not get enough vitamin D from their diets and may need to supplement with a vitamin D supplement.

Sunlight is also an excellent source of vitamin D, so spending time outdoors can help boost your levels. Aim for 600-800 IU of vitamin D per day, depending on your age and gender.

3. Exercise Regularly

Regular exercise is essential for keeping your bones healthy and strong. Weight-bearing exercises like walking, running, and weightlifting can help stimulate bone growth and prevent bone loss.

Aim to exercise for at least 30 minutes a day, 5-6 days a week.

4. Quit Smoking

Smoking has been linked to a higher risk of osteoporosis and bone fractures, so quitting smoking is crucial for maintaining healthy bones. Smoking can also interfere with calcium absorption and reduce bone density.

5. Limit Alcohol Intake

Heavy alcohol intake has been linked to a higher risk of osteoporosis and bone fractures, so it’s essential to limit your alcohol consumption.

In general, women should aim for no more than one drink per day, and men should aim for no more than two drinks per day.

6. Consider Taking Supplements

In addition to getting enough calcium and vitamin D from your diet and sunlight, you may want to consider taking supplements to help support your bone health. Talk to your doctor about whether a calcium supplement or multivitamin may be right for you.

Final Thoughts

By adopting these six habits, you can help keep your bones healthy and strong throughout your life. Remember to get enough calcium and vitamin D, exercise regularly, quit smoking, limit your alcohol intake, and consider taking supplements as needed.

By prioritizing your bone health, you can enjoy a healthy and active lifestyle well into your golden years.