About 1 in 10 people aged 50 and older have osteoporosis. Your bones need extra care behind the scenes, but you don’t require a total reset. Just a few smart tweaks to how you eat and move can strengthen your bones without overhauling your life.
Load Up on Calcium
Calcium plays a vital role in maintaining bone health, building them up to reduce the risk of bone loss. Think milk or plant milk, Greek yogurt, tofu, leafy greens, and calcium-fortified foods and drinks.
Boost Vitamin D
Vitamin D is another important bone-strengthening nutrient that many of us don’t get enough of. You can get vitamin D by being outside in the sun or eating fish, egg yolks, dairy foods, plant milk, certain mushrooms, and drinks fortified with vitamin D.
Stay Active
Bone-strengthening exercises, especially early in life, can build up your bones. Consider jogging, walking, dancing, climbing stairs, playing sports, or strength training.
Avoid Tobacco and Alcohol
Tobacco products can weaken your bones, boosting the risk of osteoporosis. So can having more than one alcoholic drink daily for women or more than two for men.
Consider a Supplement
Check with your doctor about taking a bone-strengthening supplement in addition to eating bone-friendly foods and staying active.
Perfection isn’t necessary, but consistency is key when eating and moving to support healthy bones.
Your Challenge:
Option 1: Incorporate a calcium-rich food into your daily meal plan.
Option 2: Add a vitamin D-rich food to your regular routine.
Option 3: Do a bone-strengthening activity each day.
Go Above & Beyond: Schedule a bone scan and share information with a friend to support osteoporosis awareness.
