It's never too soon to safeguard your bones

August 9, 2017 by Maura Hohman, Healthday Reporter

(HealthDay)—Bone health is literally something you build on throughout your life, not just as a child. And the efforts you put in now will keep bones strong and help prevent the bone-thinning disease osteoporosis later on, as you age.

Most of the 10 million Americans living with osteoporosis are women, but men are at risk, too, according to the National Osteoporosis Foundation. It weakens bones, leaving them at greater risk of fracture. Here are 4 steps to better bone health for women and men.

First, make sure your diet has calcium, an essential mineral, and vitamin D. These nutrients work in tandem on bone building. Low-fat dairy, such as plain yogurt and milk, is a great calcium source. Also, look for milk that's been fortified with D. You can get some D from fatty fish, like tuna and salmon, spending limited time in the sun, and supplements.

Second, eat healthy in general. Magnesium, potassium and vitamins C and K are also important. They're in many fruits, peppers and leafy green veggies. Get enough protein, but not too much, which could lower your . Skip soda and limit alcohol, salt and caffeine.

Third, get the types of exercise that support , primarily strength-training and weight-bearing cardio activities—those that are done standing, like walking. Add workouts that help with balance, like yoga and tai chi, to improve posture and prevent falls, the key culprit in .

Finally, don't smoke. Smoking decreases all-important density.

Explore further: Bone health as you age

More information: The National Osteoporosis Foundation has a wealth of advice for building stronger bones through diet and exercise.

Related Stories

Bone health as you age

July 22, 2016
Dear Mayo Clinic: Should all postmenopausal women take calcium supplements to prevent osteoporosis, or are there other things I can do to prevent it? Also, I know caffeine is bad for bone health, but can eating a high-protein ...

Older bones benefit from dairy plus vitamin D

March 1, 2017
(HealthDay)—A combination of vitamin D supplements and certain dairy foods may protect against age-related bone loss, a new study indicates.

Ladies, take 5 steps to avoid osteoporosis

October 18, 2013
(HealthDay)—As the population ages, experts expect the number of women with the bone-thinning disease osteoporosis to surge.

Potassium salts aid bone health and limit osteoporosis risk, new research finds

January 14, 2015
Latest research from the University of Surrey has found that the potassium salts (bicarbonate and citrate) plentiful in fruit and vegetables, play an important part in improving bone health. For the first time, the results ...

Yogurt consumption in older Irish adults linked with better bone health

May 10, 2017
The largest observational study to date of dairy intakes and bone and frailty measurements in older adults has found that increased yogurt consumption was associated with a higher hip bone density and a significantly reduced ...

How do our bones get calcium and why do they need it?

March 30, 2017
Celebrity chef Pete Evans was reported recently as saying "calcium from dairy can remove the calcium from your bones", and can worsen osteoporosis. The Australian Medical Association has expressed concerns that Evans is disseminating ...

Recommended for you

Technology is changing Generation smartphone, and not always for the better

August 16, 2017
It's easy to imagine some graybeard long ago weighing in on how this new generation, with all its fancy wheels, missed out on the benefits of dragging stuff from place to place.

The environmental injustice of beauty

August 16, 2017
Women of color have higher levels of beauty-product-related chemicals in their bodies compared to white women, according to a commentary published today in the American Journal of Obstetrics and Gynecology. The authors say ...

Heavily used pesticide linked to breathing problems in farmworkers' children

August 15, 2017
Elemental sulfur, the most heavily used pesticide in California, may harm the respiratory health of children living near farms that use the pesticide, according to new research led by UC Berkeley.

Taking a stand on staying mobile after 80

August 14, 2017
(HealthDay)—If you want to stay as fit as possible well into your 80s, the answer may be as simple as standing on your own two feet.

Binge-watching 'The Walking Dead?' You might feel like a zombie yourself

August 14, 2017
Binge-watching is a great way for young adults to catch up on multiple episodes of their favorite television series like "The Walking Dead" or "Game of Thrones," but it comes at a price.

Bugs on the menu at Swiss supermarket

August 14, 2017
Switzerland's first insect-based food aimed at humans will go on sale next week following a revision of the country's food safety laws, a supermarket chain said Monday.

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.