Our bones are what keeps us standing tall and on our feet. As we get older our bones lose their strength. We become more susceptible to diseases like osteoporosis and we become weaker and have a higher risk of getting broken bones and fractures. But, you do not have to let age cause your bones to become weak because there are things that you can do to help them stay strong and healthy.
Your first step to extended bone health is to eat a healthy diet. Well balanced, healthy diets rich in calcium and vitamin D will help to keep the bones from get weak, fragile and deteriorating. Your best choices in foods will be dairy products (such as milk, cheeses and yogurt), sardines, green vegetables (like green beans and peas), leafy vegetables (like lettuce and cabbage) and foods that are fortified with calcium, like some cereals, oatmeal and orange juice.
Your second step to better bones is to get some sunshine (but always remember to wear sunscreen to help lessen the risk of getting skin cancer). Our bodies need vitamin D in order to absorb the calcium needed for proper bone health. Vitamin D comes from the sun, in fact, it is the suns ultraviolet rays that promotes the skins production of this vitamin. You only need to spend just fifteen minutes a day in the suns warmth and light. If you are allergic to the sun, are on some form of medication that keeps you from enjoying the suns rays or you live somewhere where you do not get a lot of sun, then it is recommended that you take a vitamin D supplement, in pill form to get the amount needed to help your body use the calcium you intake in your diet. You will need 400 to 800 IUs each day.
Lastly, get up and get moving. Use it or lose it works with many things, including your bones. Keep your flexibility and your posture and you will be less likely to suffer bone fractures. Twenty to thirty minutes of exercise three to five days a week (if not more) is very important. This not only keeps your bones strong but it also helps to keep the weight off, which can also greatly reduce the chance of bone injuries. Best ways to get fitness for bone health are dancing, lifting light weights, walking, hiking, and climbing stairs (at a moderate pace). Try to avoid things like running and jumping as you get older because these can lead to bone injuries.