Your bones play an important role in your body: not only do they provide your body with structure; they also protect organs, anchor muscles, and even store calcium. Maintaining your bone health is important because they change and adjust as you age. When you’re younger, your body is capable of creating new bones if any break, and your bone mass grows over time. Once you’ve reached the age of 30, however, your bone mass peaks, and can decrease exponentially if not properly maintained. This is why many people past 30 begin to experience symptoms related to osteoporosis in their bones. While it’s not entirely possible to gain any more bone mass after this age, there are ways to prevent it from decreasing in large amounts, and reducing your risk of developing osteoporosis.
Increase Calcium Intake
Lacking a lot of calcium in your diet can result in lower bone density, and can contribute to bone loss and fractures. The recommended amount of calcium is 1,000 milligrams per day. You can intake a regular dose of calcium through foods such as dairy products, soy products, broccoli, kale, and more. You can also take calcium supplements if you feel like you’re not getting enough calcium from your diet.
Increase Vitamin D Intake
Calcium works more effectively with vitamin D; your body can’t absorb calcium without it!Foods such as sardines and tuna, egg yolks, and milk provide the recommended amount of vitamin D. Sunlight is also a great source of vitamin D, as long as you’re exposed to it for at least 10-15 minutes a few times per week! Like calcium, there are vitamin D supplements also available, too.
While exercise is a given, it can actually help your bones too—not just your heart and muscles! Exercise that involves full-weight body movement—like walking, jogging, stair-climbing, etc.—can assist in the development of strong bones at a young age and can slow any bone loss at an older age.