Calcium-rich diets are essential for bone health. Dairy, almonds, broccoli, kale, tinned salmon with bones, sardines, and tofu are good sources.
his vitamin helps the body absorb calcium. You can get it from sunlight, fortified foods, and supplements if necessary.
Resistance training and weight-bearing workouts like walking, jogging, climbing stairs, tennis, and dancing increase and maintain bone density.
Being underweight increases the chance of bone loss and fractures, while being overweight can put extra stress on the bones. Aim for a balanced weight.
Ensure your diet is rich in a variety of vitamins and minerals that support bone health. This includes magnesium, zinc, vitamin K, and protein.
Excessive caffeine can interfere with the body's ability to absorb calcium. Limiting coffee and other caffeinated drinks can be beneficial.
Maintain balanced hormone levels, as hormones play a crucial role in bone health.
Smoking and excessive alcohol intake can weaken bones and hinder the balance of calcium in the body.