How To Keep Your Bones Hale And Healthy

Bones play multiple roles in the body. They provide structure to your body, protect the organs, anchor the muscles and store calcium. While it's important to take care of your bones during childhood and adolescence, you can take steps during adulthood to protect bone health.

Your bones are continuously changing. New bone is made and old bone is broken down continually. When you're young, your body makes new bone more efficiently, and your net bone mass increases. Most people reach their peak bone mass around the age of 30. After that, bone remodeling continues, but you start to lose more bone mass than you gain.

What affects bone health?

• Amount of calcium in the diet.
• Level of physical activity.
• Frequency of tobacco and alcohol use.
• Body mass index
• Age
• Hormone levels
• Eating disorders

How to keep your bones healthy?

1. Include plenty of calcium in the diet. For adults between 19 and 50, the recommended dietary allowance (RDA) is 1,000 milligrams of calcium a day. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products such as tofu.

2. Your body needs vitamin D to absorb calcium. For adults aged 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, and fortified milk.

3. Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow down bone loss.

4. Stop smoking if you want to protect your bones.

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