Your skeletal system performs crucial functions, including storing minerals and producing blood. Strong and healthy bones can protect you from serious health problems such as osteoporosis. This disease, which causes bone tissue deterioration, threatens an estimated 44 million Americans age 50 and up, according to the National Osteoporosis Foundation. You might need to make a few changes to your daily routine to keep your bones healthy, but the extra effort translates to a lower risk of suffering debilitating injuries.
Instructions
1. Eat foods high in calcium, such as dairy products, to build strong bones. Include foods containing lower amounts of calcium, such as spinach and fortified cereals, in your diet as well. Take a calcium supplement if your diet doesn't provide enough.
2. Consume foods containing vitamin D, such as tuna, egg yolks and fortified milk so your body can absorb calcium without taking it from your bones. Look on the labels of all medications, calcium supplements and multivitamins you take to see how much vitamin D they contain. Talk to your doctor about taking a vitamin D supplement, or have your vitamin D levels checked with a blood test if you think you're not getting enough.
3. Perform weight-bearing, impact exercises such as jogging, playing tennis or walking several times a week in 30-minute sessions or three 10-minute sessions throughout the day to build bone density.
4. Lift weights, use elastic exercise bands or use a weight machine 2 to 3 days a week to strengthen your bones and muscles.
5. Join an exercise program that focuses on improving your everyday movements, balance and posture, such as tai chi or yoga, to lower your risk of falling and suffering a fracture or broken bone.
6. Talk to about your risk of osteoporosis based on your medical history, family background and lifestyle. Ask your doctor whether you should have a bone mineral density, or BMD, test performed to check for osteoporosis or low bone density. Diagnosing osteoporosis early gives you a better chance to protect your bones from further damage. Low bone density increases of having a fracture.
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