Eat calcium-rich foods

Perform weight-bearing exercises

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Avoid smoking

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Limit alcohol intake

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Consume enough protein

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Maintain a healthy body weight

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Get adequate potassium

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Monitor bone health

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Ensure good posture

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Eat calcium-rich foods

Include dairy, leafy greens, tofu, and almonds to strengthen bones.

Perform weight-bearing exercises

Walking, jogging, and dancing stimulate bone growth.

Avoid smoking

Smoking reduces bone mass and interferes with calcium absorption.

Limit alcohol intake

Excess alcohol weakens bones over time.

Consume enough protein

Supports bone repair and overall structure.

Maintain a healthy body weight

Being underweight increases the risk of bone loss.

Get adequate potassium

Bananas, sweet potatoes, and beans help neutralize bone-depleting acids.

Monitor bone health

Regular bone density tests (DEXA scans) track progress.

Ensure good posture

Proper alignment reduces pressure on bones and joints.