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Jun 26, 2024
Include plenty of calcium-rich foods in your diet. Dairy products like milk, yogurt, and cheese are good sources of calcium.
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Vitamin D helps your body absorb calcium. Include foods rich in vitamin D like fatty fish, egg yolks and fortified foods.
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Aim for a variety of fruits and vegetables in your diet. These foods provide essential vitamins and minerals that contribute to bone health.
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Excessive salt intake can contribute to bone loss. Be mindful of your sodium intake and limit sugary drinks and processed foods.
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Weight-bearing exercises like walking, running, dancing, hiking or strength training force your muscles to work against gravity thereby making your bones stronger.
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Include resistance training exercises that target all major muscle groups. Building strong muscles helps support your bones and improve balance.
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If you have limitations due to injuries or joint pain, try low-impact activities like swimming, water aerobics, or cycling.
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Being overweight or obese can increase stress on your bones. Aim for a healthy weight and manage your weight through a balanced diet and exercise.
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Excessive alcohol consumption can interfere with calcium absorption and weaken bones. Be moderate in your alcohol intake.
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Maintaining good posture throughout the day helps distribute stress evenly on your bones and muscles.
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