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• To step
• Method 1 of 2: Choose foods that are healthy for the bones
• Method 2 of 2: Make smart lifestyle choices
• Tips

What do you think of when you hear the word bones? If you say "Halloween Skeleton," you're not alone. However, it is important to remember that the bones in your body are not dead or "dry". They are made of living tissue that is constantly being broken down and rebuilt. As you get older, bone breakdown begins to outpace growth, causing a decrease in bone density. Taking steps to increase your bone mass and density throughout your life reduces the risk of fractures, osteoporosis and fractures that can occur as you age.

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Method 1 of 2: Choose foods that are healthy for the bones

1. Eat a lot of calcium. Calcium is one of the most abundant minerals in your body, and about 99% of it is found in bones and teeth. Adequate calcium will help develop healthy bones and maintain bone density. Many people, especially women, do not get enough calcium in their daily diet. The recommended daily amount of calcium depends on age and gender.
   • Adult men under 70 and women under 50 need at least 1000 mg of calcium per day. Men over 70 and women over 50 need at least 1200 mg per day. Pregnant or nursing women need at least 1,300 mg of calcium per day.
   • Most people get their calcium from dairy products such as milk, cheese and yogurt, which are very rich sources of calcium. If you choose soy milk, almond milk or other dairy substitutes, look for those products that are enriched with calcium.
   • Vegetable sources rich in calcium include turnips and kale, Chinese cabbage (choi bok), black-eyed beans, collard greens and broccoli. While healthy, spinach is not a great source of calcium because it contains oxalic acid which reduces the availability of the calcium to your body.
   • Canned sardines and salmon are a good source of calcium (the bones in these canned fish are meant to be eaten). Sardines and salmon are also excellent sources of omega-3 fatty acids, essential for a healthy brain. In addition, they contain vitamin D, which helps the body absorb calcium.
   • Choose a whole grain breakfast cereal fortified with calcium and other nutrients and low in sugar. Since many people eat these grains with milk on a daily basis, they are a good and consistent source of calcium.
   • Calcium is also available in dietary supplements. The two main forms are calcium carbonate and calcium citrate. Calcium carbonate must be taken with food. Calcium citrate is more expensive, but you don't have to eat it when you take it, so it can be beneficial for people with inflammatory bowel disease or absorption disorders. If you can get enough calcium from your diet, do not take calcium supplements unless recommended by your doctor. Too much calcium can have unpleasant side effects, including kidney stones.
2. Get plenty of vitamin D. Vitamin D helps improve your body's ability to absorb calcium. It is also an essential part of building and repairing bone tissue. People under 70 need at least 600 IU of vitamin D daily; People over the age of 70 need at least 800 IU daily. If you are at risk of vitamin D deficiency, your doctor can measure your blood levels to determine your needs.
   • Vitamin D is not present in most foods. Fatty fish, such as swordfish, salmon, tuna, and mackerel are the best sources of natural vitamin D (and omega-3 fatty acids, too). Beef liver, cheese, some mushrooms and egg yolks contain small amounts of vitamin D.
   • Milk is usually fortified with vitamins A and D. Many drinks and cereals are also fortified with vitamin D.
   • you can find out the nutritional content of many foods by consulting the USDA National Nutrient Database.
   • Spending time in the sun is a great way to get some vitamin D. Ultraviolet rays activate vitamin D synthesis in your body, although people with high levels of melanin (dark skin) produce less vitamin D this way. Use a sunscreen with a broad spectrum SPF factor of at least 15 when you are out longer.
   • However, many experts believe that 5-10 minutes a day in the sun without sunscreen is safe and can also help produce even more vitamin D.
   • Vitamin D is also available as a dietary supplement. It is available in two forms, D2 and D3. Both appear to be equally potent in regular doses, although D2 may be less potent in high doses. Vitamin D poisoning is rare.
3. Eat foods with magnesium. Magnesium is an important mineral for every part of your body, including your bones. 50-60% of the magnesium in your body is in your bones. Many people do not get enough magnesium through their diet. Adult men need at least 400-420 mg per day and adult women at least 310-320 mg per day. There are many natural sources of magnesium, such as:
   • Almonds, cashews, peanuts and peanut butter
   • Leafy green vegetables such as spinach
   • Whole grains and legumes, especially black beans and soybeans
   • Avocados, potatoes with their skin and bananas
   • Magnesium competes with calcium for absorption. If you have a low calcium level, magnesium can be the cause. However, if your diet contains enough calcium, you probably don't need to worry about these effects.
4. Eat foods rich in B vitamins. Vitamin B12 deficiency can decrease the number of bone cells in the body, cells responsible for the formation of new bone. People with a vitamin B12 deficiency are more likely to have bone fractures and loss of bone. Adults need at least 2.4 mcg of vitamin B12 per day. Good sources of vitamin B12 are:
   • Organ meats, such as liver and kidneys
   • Beef and other red meat, such as game
   • Seafood, especially cockles and oysters
   • Fish, fortified cereals and dairy products
   • Grains and vegetables contain very little to no B12. Nutritional yeast may contain B12.
   • It can be more difficult for vegetarians and vegans to get enough B12. B12 can also be taken as a dietary supplement (as a capsule or sublingual fluid).
5. Get enough vitamin C. Your bones are mainly composed of collagen, a protein that forms the "skeleton" of the bone that then strengthens calcium. Vitamin C stimulates procollagen production and improves collagen synthesis. Getting enough vitamin C in your diet can increase bone mineral density, which is especially important for the postmenopausal woman. Adult men need at least 90 mg of vitamin C per day and adult women at least 75 mg per day. Good dietary sources of vitamin C are:
   • Citrus fruits and juices, red and green peppers, tomatoes, kiwis, strawberries, melon and Brussels sprouts
   • Cabbage, cauliflower, potatoes, spinach and peas
   • Fortified cereals and other products
   • Most people do get enough vitamin C through food. However, if you need more vitamin C, you can take it in the form of a supplement such as Ester-C®.
   • Smokers need at least 35 mg of the recommended daily amount, as smoke breaks down vitamin C in the body.
6. Get enough vitamin K. Vitamin K increases bone density and may even reduce your risk of fractures. Adult men need at least 120 mcg per day and adult women at least 90 mcg per day. Most people get enough vitamin K through their diet. Your gut bacteria also produce vitamin K. Vitamin K is found in many foods, but good sources include:
   • Leafy green vegetables such as spinach, kale, broccoli, cabbage and swede
   • Vegetable oils, especially soybean oil and nuts
   • Fruits such as berries, grapes and figs
   • Fermented foods, especially Natto (fermented soybeans) and cheese
7. Watch your consumption of vitamin E. Vitamin E is an antioxidant with anti-inflammatory properties. It is an important part of a healthy, balanced diet. Adults need at least 15 mg / 22.4 IU per day. However, you have to be careful with vitamin E supplements; These usually provide more than 100 IU per dose, much more than the recommended daily intake. Several studies suggest that it is consumed nutritional supplements with vitamin E, can actually decrease bone mass and hinder new bone formation.
   • Sufficient vitamin E from dietary sources does not pose a threat to your bones and can provide many health benefits. Good dietary sources of vitamin E are seeds, nuts, vegetable oils, spinach, broccoli, kiwi, mango, tomato and spinach.
8. Control your caffeine and alcohol intake. The link between caffeine and bone density is not yet fully understood. However, it appears that some caffeinated drinks, such as cola and coffee, are associated with bone loss. Other caffeinated drinks, such as black tea, do not affect bone density. Drinking a lot of alcohol is bad for your body, including your bones. Colas can actually lead to more damage to your bones, possibly due to the phosphorus in these drinks.
   • The National Institute on Alcohol Abuse and Alcoholism states that "low risk" or "moderate" drinking is the safest way to prevent damage to your health from alcohol. For women, this is defined as no more than three drinks on any given day, and no more than seven a week. For men, this is no more than four drinks on any given day, and no more than 14 a week.

Method 2 of 2: Make smart lifestyle choices

1. Do 30 minutes of weight-bearing exercise daily. When muscles are trained, they pull on the bones to which they are attached. This pulling movement builds bone tissue, and with it weight-bearing exercises create stronger, denser bones.
   • Increasing bone mass before the age of 30 is beneficial later in life, when bone tissue starts to break down. Exercise with weights throughout your life helps maintain bone density.
   • Unlike aerobic exercise, weight exercises don't have to be done all at once to have a beneficial effect. 10 minutes of exercise with (body) weight, three times a day, is just as beneficial as half an hour of training.
   • The American Academy of Orthopedic Surgeons recommends activities such as brisk walking, walking, aerobics, tennis, dancing, and strength training to help build and maintain bone mass.
2. Jump around. Jumping as high as you can isn't just for kids! It can be good for increasing bone density. A recent study of women who are not yet menopausal showed that jumping just ten times, twice a day, can help increase bone mineral density and prevent osteoporosis.
   • Stand with bare feet on a firm surface. Jump as high as you can. Take a short break (30 seconds) between each jump.
   • You can also do jumping jacks or jump on a trampoline.
   • Do this regularly. You have to jump every and for a significant period of time to reap the benefits.
   • Jumping is not recommended for people who already have osteoporosis as it can lead to falls or fractures. It is also not recommended for people with hip or leg problems, or who have certain other medical problems - check with your doctor if you are unsure whether you are allowed to jump.
3. Strengthen your muscles. Your muscles help keep your bones in place, and by making them stronger, you help build and maintain bone density.
   • Strength training, elastic exercise bands, and weight-bearing exercises such as push-ups are great for getting stronger.
   • Yoga and Pilates exercises can also improve your strength and flexibility. However, people who already have osteoporosis should not do certain positions because of the risk of a bone fracture or fracture.
   • If you are concerned about the risks, talk to your doctor or a physical therapist to see which exercises are best for you.
4. Stop smoking. You probably already know that smoking is very unhealthy. But did you know that smoking is associated with a higher risk of developing osteoporosis? Smoking hinders your body's ability to absorb minerals and nutrients. In fact, smoking is directly linked to lower bone density.
   • By quitting smoking you can quickly reduce the risk of getting them for many diseases. The longer you smoke, the higher your risk of lower bone density and fractures.
   • Second-hand smoke during childhood and early adulthood (aka exposure to smoke) can increase your risk of developing low bone mass later in life.
   • Smoking also decreases estrogen production in women, which can also lead to weaker bones.
5. If diet and exercise are not enough, see your doctor. Even if bone loss has already started, your doctor can prescribe medications to slow the process. Your doctor may also look at your vitamin and mineral intake and blood levels to help determine your needs.
   • Estrogens and progestins help maintain bone density in both men and women. The aging process decreases the number of these hormones your body produces. Hormone supplements including estrogen products can reduce your risk of osteoporosis.
   • Medications that can help treat or prevent osteoporosis include ibandronate (Boniva), alendronate (Fosamax), risedronate sodium (Actonel), and zoledronate (Reclast).

Tips

• People with a naturally high risk of osteoporosis are women, the elderly, Caucasian and Asian people, and light-built people. Certain medications, such as steroids, can also increase the risk of osteoporosis.
• Anorexia nervosa can also increase the risk of osteoporosis.
• If you are at risk for osteoporosis or are over 50, see your doctor for a bone density test.