--- title: Getting Down To The Bare Bones of Bone Health description: 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 image: https://lh7-rt.googleusercontent.com/docsz/AD_4nXdAcUm-v272PVJK9JO-UffPeuDUiJalNqwGbRufFZagMKj7S7n_Bu2oYXEsIcA2idhlNgKeW_xvH76wAQQvY9ucHbvkSeJpBMIMP9bW11ImEdpnWndDrOWXW45fUu6zhJQvpd3O2g?key=qS3XgigIwKpWduNtgWbrvNzz --- [![](https://usfhp2.knockmedia.dev/wp-content/uploads/2022/09/logo-1.png)](https://blog.usfhp.net/) - [About Us](https://usfhp.net/about/) - [Events & Webinars](https://usfhp.net/events-and-webinars/) - [Contact Us](https://usfhp.net/contact/) [Members](https://member.usfhp.net/) [Providers](https://provider.usfhp.net/) - [Members](https://usfhp.net/members/) - [For Members](https://usfhp.net/members/) - [Members Login](https://member.usfhp.net/) - [Care Management Program](https://usfhp.net/care-management-program/) - [Health Centers](https://usfhp.net/health-centers/) - [Member FAQs](https://usfhp.net/member-faqs/) - [Providers](https://usfhp.net/providers/) - [For Providers](https://usfhp.net/for-providers/) - [Providers Login](https://provider.usfhp.net/) - [Become a Member](https://usfhp.net/eligibility/) - [Eligibility](https://usfhp.net/eligibility/) - [Health Benefit Consultants](https://usfhp.net/health-benefit-consultants) - [Plan Benefits](https://usfhp.net/plan-benefits/) - [Tricare Prime Coverage](https://usfhp.net/tricare-prime-coverage/) - [Enrollment](https://usfhp.net/enrollment/) - [Members](https://usfhp.net/members/) - [For Members](https://usfhp.net/members/) - [Members Login](https://member.usfhp.net/) - [Plan Benefits](https://usfhp.net/plan-benefits/) - [Care Management Program](https://usfhp.net/care-management-program/) - [Health Centers](https://usfhp.net/health-centers/) - [Providers](https://usfhp.net/providers/) - [For Providers](https://usfhp.net/for-providers/) - [Providers Login](https://provider.usfhp.net/) - [Webinars](https://usfhp.net/webinars/) - [Contact](https://usfhp.net/contact/) - [Enrollment](https://usfhp.net/enrollment/) - [About](https://usfhp.net/about/) - [Provider Login](https://provider.usfhp.net/) - [Member Login](https://member.usfhp.net/) ### Contact - - - # Weekly Health Tips # Getting Down To The Bare Bones of Bone Health Posted by [USFHP](https://blog.usfhp.net/author/usfhp) on Feb 20, 2025 4:30:18 PM - [Tweet](https://twitter.com/share) **![](https://lh7-rt.googleusercontent.com/docsz/AD_4nXdAcUm-v272PVJK9JO-UffPeuDUiJalNqwGbRufFZagMKj7S7n_Bu2oYXEsIcA2idhlNgKeW_xvH76wAQQvY9ucHbvkSeJpBMIMP9bW11ImEdpnWndDrOWXW45fUu6zhJQvpd3O2g?key=qS3XgigIwKpWduNtgWbrvNzz)** Image Credit: [Canva](https://www.canva.com/)   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: 1. **Prioritize Calcium Intake** [Calcium](https://www.webmd.com/vitamins/ai/ingredientmono-781/calcium) is the building block of strong bones. Consider these[calcium-rich foods](https://www.webmd.com/diet/foods-high-in-calcium) in your diet: - Dairy products like milk, cheese, and yogurt - Leafy greens such as kale and spinach - Almonds  1. **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](https://www.webmd.com/osteoporosis/vitamin-d-for-osteoporosis) exposure for 10-30 minutes several times a week - Foods like salmon, egg yolks, and fortified milk - Supplements, if recommended by a doctor  1. **Stay Active with Weight-Bearing Exercises** [Exercise](https://www.webmd.com/osteoporosis/osteoporosis-exercise) is crucial for building and maintaining bone density.[Weight-bearing activities](https://www.webmd.com/women/video/corio-bone-density) 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. 1. **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  1. **Monitor Your Bone Health** For adults over 50 or those with a family history of[osteoporosis](https://www.webmd.com/osteoporosis/understanding-osteoporosis-basics), regular screenings and check-ups can help detect early signs of bone loss. 1. **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](http://usfhp.net/) or call 1-800-241-4848 for more information on our healthcare plans or assistance scheduling a one-on-one appointment.   Topics: [bone health](https://blog.usfhp.net/topic/bone-health) [![](http://usfhp2.test/wp-content/uploads/2022/09/Group-1774.png)](https://blog.usfhp.net/) To provide the highest quality health care for uniformed services family members, retirees, and their family members. - - - [Contact Us](https://blog.usfhp.net/) [Member's Portal](https://blog.usfhp.net/) Provider Quick Links - About - Resources - FAQs - Videos [Provider's Portal](https://blog.usfhp.net/) Member Quick Links - [Enroll](http://usfhp2.test/enrollment/) - Benefits - Locations - Webinars --- TRICARE is a registered trademark of the Department of Defense, Defense Health Agency. ©2022 All rights reserved. website by [knockmedia](https://knockmedia.com)