Healthy, strong bones: practical advice

Maintaining healthy bones is crucial to ensuring good overall health and preventing bone diseases such as osteoporosis. Bones not only provide structural support to the body, they are also important for mobility, protecting internal organs, and producing blood cells. Here are some basic practices that can help maintain bone health throughout life:

Being overweight and obese can put extra stress on your bones and increase your risk of bone problems

1. Eat a diet rich in calcium: Calcium is an essential mineral for bone health because it helps strengthen and maintain bone density. Including calcium-rich foods in your diet, such as dairy products, green leafy vegetables, tofu, almonds and sardines, can help meet your daily calcium needs.

2. Get enough vitamin D: Vitamin D is necessary for proper absorption of calcium into the bones. Spending time outside in direct sunlight is an excellent way to get vitamin D naturally. In addition, it may also be beneficial to eat foods fortified with vitamin D, such as fatty fish, eggs and cereals.

3. Regular exercise: Regular exercise, especially weight-bearing exercises such as walking, running, lifting weights, or doing yoga, helps strengthen bones and maintain their density. Regular physical activity can also improve balance and coordination, reducing the risk of falls and fractures.

4. Avoid tobacco and excess alcohol: Smoking and excessive alcohol intake can weaken bones and increase the risk of osteoporosis. Avoiding tobacco and limiting alcohol intake can help protect bone health and reduce the risk of fractures.

5. Maintain a healthy weight: Being overweight and obese can put extra stress on your bones and increase your risk of bone problems. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the burden on your bones and improve your overall health.

6. Consultation with a health professional: If you have concerns about your bone health or have a family history of bone disease, it's important to talk to your doctor or health professional. They can recommend bone density testing and provide guidance on appropriate prevention and treatment strategies.

In short, maintaining healthy bones requires a comprehensive approach that includes eating a balanced diet, getting regular exercise, avoiding tobacco and excessive alcohol consumption, and maintaining a healthy weight. Adopting healthy lifestyle habits from an early age and continuing them throughout life can help protect bone health and reduce the risk of bone disease in the future.