As we age, it’s important to take care of our bones to prevent fractures and osteoporosis. There are four essential components to maintaining healthy bones:.

1. Calcium

Calcium is a mineral that makes up a majority of our bones. Our body needs calcium to build and maintain strong bones. If we don’t consume enough calcium, our body will take calcium from our bones, which can weaken them over time.

It’s recommended that adults between the ages of 19 and 50 consume 1000 mg of calcium per day. For adults over 50, the recommendation increases to 1200 mg per day. Good sources of calcium include:.

Dairy products such as milk, cheese, and yogurt
Leafy green vegetables such as kale, spinach, and broccoli
Tofu and soy products
Fortified cereals and juices
Calcium supplements (if you’re not getting enough calcium through your diet)

2. Vitamin D

Vitamin D helps our body absorb calcium and is therefore an essential component to maintaining strong bones. Without enough vitamin D, our bones may not be absorbing all the calcium they need to stay healthy.

Most people can get enough vitamin D through exposure to sunlight, but certain groups may need to take a supplement. It’s recommended that adults get 600-800 IU of vitamin D per day. Good sources of vitamin D include:.

Fatty fish such as salmon and tuna
Egg yolks
Fortified milk and dairy products
Mushrooms
Vitamin D supplements (if you’re not getting enough vitamin D through sunlight or your diet)

3. Exercise

Exercise helps to strengthen bones by putting stress on them. This stress encourages bone cells to create more bone tissue, which makes our bones stronger.

Weight-bearing exercises such as walking, jogging, and weightlifting are particularly good for bone health.

It’s recommended that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. It’s also important to incorporate weight-bearing exercises into your routine.

Talk to your doctor before starting a new exercise regimen.

4. Avoid Smoking and Excessive Alcohol Consumption

Smoking and excessive alcohol consumption can both have negative effects on bone health.

Smoking can interfere with the body’s ability to absorb calcium, while excessive alcohol consumption can interfere with the body’s ability to build new bone tissue.

If you smoke, talk to your doctor about ways to quit. If you drink alcohol, do so in moderation. The recommended limit is one drink per day for women and two drinks per day for men.

By incorporating these four components into your life, you can maintain healthy bones and prevent fractures and osteoporosis as you age.