Get enough calcium by including milk, cheese, yogurt, leafy greens, almonds, and fortified foods in your diet. Adequate calcium strengthens bones, supports teeth, and helps prevent osteoporosis, ensuring long-term bone health and overall skeletal strength.
Do weight-bearing exercises like walking, jogging, and dancing to strengthen bones, improve density, and reduce the risk of fractures.
Avoid excessive alcohol consumption to protect bone health, as it can weaken bone structure, reduce calcium absorption, and increase the risk of fractures and osteoporosis over time, especially with prolonged heavy drinking habits. .
Maintain a healthy weight to reduce stress on bones and joints, lower fracture risk, and support overall skeletal strength, promoting better mobility, balance, and long-term bone health throughout life.
Limit processed foods as they often contain excess sodium, unhealthy fats, and added sugars that can weaken bones, hinder calcium absorption, and contribute to inflammation, ultimately impacting bone density, joint health, and overall skeletal strength over time.
No. 3
Get regular bone density tests to monitor bone strength, detect early signs of osteoporosis, and assess fracture risk. Early diagnosis allows timely lifestyle changes, supplements, or treatment, helping maintain strong, healthy bones and preventing long-term skeletal complications effectively.
Boost vitamin D by spending time in sunlight, eating vitamin D-rich foods like fatty fish, fortified dairy, and eggs, or taking supplements if needed. Vitamin D supports calcium absorption, strengthens bones, and improves overall health. Maintaining optimal levels helps prevent bone loss, reduces fracture risk, and promotes muscle function for better mobility and stability.