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Make healthy bones a family affair
The bone disease osteoporosis primarily affects older adults. But prevention of it begins in childhood, when bones become dense and strong. These tips can help young and old alike have healthier bones.
5 bone-building tips
- Enjoy calcium every day. Good sources include low-fat and nonfat dairy products, leafy greens, and fortified foods.
- Get vitamin D. This is a must-have vitamin for the body to absorb calcium. Ask your doctor if you need to take a supplement.
- Eat a well-balanced diet. Make foods such as fish, fruits and vegetables a regular part of your menu.
- Exercise often. Go for weight-bearing activities like walking and muscle-strengthening exercises like lifting weights.
- Don't smoke. Smoking raises the risk of osteoporosis.
Sources: American Academy of Orthopaedic Surgeons; Bone Health & Osteoporosis Foundation; Office on Women’s Health
Reviewed 4/7/2023
Sources
- Bone Health and Osteoporosis Foundation. "Exercise/Safe Movement." https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/.
- Bone Health and Osteoporosis Foundation. "Food and Your Bones - Osteoporosis Nutrition Guidelines." https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition/.
- Office on Women's Health. "Osteoporosis." https://www.womenshealth.gov/a-z-topics/osteoporosis.
- OrthoInfo. "Calcium, Nutrition, and Bone Health." https://orthoinfo.aaos.org/en/staying-healthy/calcium-nutrition-and-bone-health/.
This information is provided for educational purposes only. Individuals should always consult with their healthcare providers regarding medical care or treatment, as recommendations, services or resources are not a substitute for the advice or recommendation of an individual's physician or healthcare provider. Services or treatment options may not be covered under an individual's particular health plan.
