What life style choices help keep bones healthy and strong?

1. Eat a healthy diet that includes plenty of calcium and vitamin D. Calcium is the main mineral that builds bones, while vitamin D helps the body absorb calcium. Good sources of calcium include milk, yogurt, cheese, dark leafy greens, and calcium-fortified foods. Good sources of vitamin D include fatty fish, eggs, and fortified milk and cereals.

2. Get regular exercise. Weight-bearing exercises, such as walking, running, dancing, and playing tennis, help to build strong bones. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Maintain a healthy weight. Being overweight or obese can put strain on your bones and increase your risk of fractures. Aim for a healthy weight for your height and age.

4. Avoid smoking. Smoking can damage bones and increase your risk of osteoporosis.

5. Limit alcohol intake. Excessive alcohol consumption can interfere with calcium absorption and lead to bone loss.

6. Get enough sleep. Sleep is essential for bone growth and repair. Aim for 7-8 hours of sleep per night.

7. Manage stress. Chronic stress can lead to the release of hormones that can break down bone tissue. Find healthy ways to manage stress, such as exercise, yoga, or meditation.