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Bone health is a critical component of overall well-being, yet it often doesn’t get the attention it deserves. Strong bones not only provide structure to your body but also protect vital organs and anchor muscles. Consider these 6 steps to improve and maintain bone health:
- Prioritize Calcium Intake
Calcium is the building block of strong bones. Consider these calcium-rich foods in your diet:
- Dairy products like milk, cheese, and yogurt
- Leafy greens such as kale and spinach
- Almonds
- Get Enough Vitamin D
Vitamin D helps your body absorb calcium effectively. Without it, your bones can become thin and brittle. Sources of vitamin D include:
- Sunlight exposure for 10-30 minutes several times a week
- Foods like salmon, egg yolks, and fortified milk
- Supplements, if recommended by a doctor
- Stay Active with Weight-Bearing Exercises
Exercise is crucial for building and maintaining bone density. Weight-bearing activities force your bones to work against gravity, stimulating bone growth. Try:
- Walking or jogging
- Strength training with weights
- Yoga or Pilates
Aim for at least 30 minutes of exercise several days a week.
- Avoid Bone-Weakening Habits
Certain lifestyle choices can negatively affect bone health. To protect your bones, you can:
- Limit alcohol intake to moderate levels
- Avoid smoking, which weakens bone tissue
- Reduce salt and caffeine consumption, as they can deplete calcium
- Monitor Your Bone Health
For adults over 50 or those with a family history of osteoporosis, regular screenings and check-ups can help detect early signs of bone loss.
- Consider Supplements When Necessary
If dietary sources aren’t enough, supplements can help meet your calcium and vitamin D needs. Always consult your healthcare provider before starting any supplement to ensure safety and effectiveness.
Your bones are your foundation—keeping them healthy ensures you can enjoy an active and independent lifestyle as you age. By prioritizing nutrition, staying active, and using preventive care services, you can reduce the risk of bone-related health issues and costly treatments.
Visit usfhp.net or call 1-800-241-4848 for more information on our healthcare plans or assistance scheduling a one-on-one appointment.