5 ways to boost bone strength early
1. Monitor your diet. Get enough calcium and vitamin D, ideally through the foods
you eat. Although dairy products may be the richest sources of calcium, a
growing number of foods, such as orange juice, are calcium-fortified. Fruits,
vegetables, and grains provide other minerals crucial to bone health, such as
magnesium and phosphorus.
2. Maintain a reasonable weight. This is particularly important for women.
Menstrual periods often stop in women who are underweight — due to a poor
diet or excessive exercise — and that usually means that estrogen levels are too
low to support bone growth.
3. Don’t smoke, and limit alcohol intake. Smoking and too much alcohol both
decrease bone mass.
4. Make sure your workouts include weight-bearing exercises. Regular weight-
bearing exercise like walking, dancing, or step aerobics can protect your bones.
Also include strength training as part of your exercise routine.
5. Talk with your doctor about your risk factors. Certain medical conditions (like
celiac disease) and some medications (steroids and others) can increase the
chances that you will develop osteoporosis. It’s important to talk with your doctor
to develop a prevention strategy that accounts for these factors.