Good saving gives a secure future. Same way, if we have a good bone mass (reserve), we can bank from the reserve when we get old. Bone mass peaks between, the 20s and mid-30s. Weak bones don’t have to be part of aging. Here are some things you can do to keep your bones stronger.
- Calcium: is one of the important minerals to keep your bones healthy. If the levels are low, the body will remove the calcium from the bones. If this continues over a long period of time, may lead to osteoporosis, or brittle bone disease. That raises your chances of falls and broken bones. Some ways to get your calcium — yogurt, milk, cheese, tofu, soy, beans, & almonds.
- Vitamin D: and calcium works as a team. We need vitamin D to absorb calcium from food. Many live in places where sunshine is rare to get or if you stay indoors. Sunshine is the best source. For those who have a hard time getting sunshine, supplement and fortified foods are the best sources.
- Get Physically Active Every Day. Workouts can make the bone stronger and build them as well. Exercise can improve mood, and immunity, build muscles and improve balance, as an added bonus. Walking, running, tennis, weights, or swimming; do what you can.
- Cut Down on Added Sugar: Added sugar flushes out calcium and magnesium from the bones, prevents them from absorbing into the bones, and mal-absorbs other nutrients from your diet.
- Quit smoking & Drinking: Nicotine is the risk factor for osteoporosis, where the bones become brittle and weak. Alcohol interferes with bone formation and hurts bone health.