How to Take Care of Your Bones: Keys to Staying Strong and Healthy

Proper care of your skeletal system is essential to keep it strong and healthy. Here's how you can do it.

Bone care is a fundamental part of our health, but it is often overlooked. Bones not only provide structure and support, but they also protect vital organs, facilitate movement, and store essential minerals like calcium. However, as we age, bone health can be compromised due to various factors such as lack of nutrients, physical inactivity, and certain unhealthy habits.

One of the pillars of bone care is making sure you get enough key nutrients, such as calcium and vitamin D. Calcium is an essential mineral for the formation and maintenance of bones, while vitamin D helps the body absorb this mineral efficiently. According to MedlinePlus, most experts recommend consuming at least 1,200 milligrams of calcium and between 800 and 1,000 international units of vitamin D per day.

• Calcium: Calcium is primarily found in bones, and its concentration is highest during childhood, adolescence, and early adulthood. As we age, the amount of calcium in our bones decreases, which increases the risk of fractures. Calcium-rich foods include dairy products (milk, cheese, yogurt), leafy green vegetables (spinach, broccoli), almonds, and sardines. 

• Vitamin D: Vitamin D is crucial because it helps the body absorb calcium from food and maintain adequate levels of this mineral in the blood. Without enough vitamin D, bones can become more fragile and weak. You can get vitamin D through sun exposure, but it’s also found in foods like fatty fish (salmon, tuna, mackerel), egg yolks, and fortified foods such as milk or cereals.

Exercise is another key factor in maintaining strong bones. Engaging in weight-bearing physical activities like walking, running, dancing, weightlifting, or playing sports helps stimulate bone formation, improve bone density, and strengthen muscles. According to the U.S. Department of Health and Human Services, adults of all ages should aim to do the following amount of exercise:

 

• At least 150 minutes (2.5 hours) per week of moderate-intensity exercise or at least 75 minutes (1 hour and 15 minutes) per week of vigorous-intensity exercise.

   

• For additional benefits, include muscle-strengthening activities of at least moderate intensity at least twice a week.

 

As we age, our bones naturally lose density and strength, which can lead to a condition called osteoporosis. This disease makes bones fragile and more prone to fractures, especially in areas such as the hips, wrists, and spine. Women, in particular, are at higher risk of osteoporosis after menopause due to the drop in estrogen levels—a hormone that helps protect bones.

 

Caring for your bones is an ongoing process that requires attention, exercise, nutrition, and healthy lifestyle habits. Prevention is key, and by adopting the right habits early on, you can keep your bones strong and healthy throughout your life.

 

Don’t wait for problems to arise—make bone health a priority to avoid complications in the future. If you have questions or concerns about your bone health, don’t hesitate to consult a doctor or specialist for personalized guidance and care. Remember, your bones are the foundation of your body—take care of them and enjoy an active, healthy life!