How to Take Care of Your Bones

Bones are an important piece of the human puzzle. The hard and durable connective tissue that composes bones serves as the building blocks of the skeleton, the anatomical framework that allows people to move. Other critical functions that bones play include providing an anchoring point for muscles, essential protection for organs, and a place to both store and release minerals like calcium, one of numerous nutrients required for the body to function properly.

Instructions

• 1

  Eat foods and drink beverages that have a large amount of calcium, as well as vitamin D, which helps the body absorb calcium. Getting adequate amounts of each nutrient helps keep bones strong and healthy, while also preventing diseases that weaken bone tissue and make bones more prone to breaking, such as osteoporosis. Dairy products low in fat, nuts and vegetables that are dark green and leafy are examples of excellent calcium sources, and liver, egg yolks and vitamin D-fortified milk are good choices for vitamin D.

• 2

  Consume extra calcium between the ages of 9 and 18 years and at age 51 and beyond. People in the first age group require 1,300 mg of calcium every day, and those in the second group need 1,200 mg daily. Adults between the ages of 19 and 50 should ingest 1,000 mg per day.

• 3

  Exercise regularly, preferably focusing on weight-bearing activities that promote strong bones by requiring bones and muscles to exert effort against gravity. Climbing stairs, jogging, lifting weights, playing tennis and walking are examples of such exercise. The ideal amount of physical activity is a half-hour each day for adults and one hour each day for children.

• 4

  Avoid falls to reduce the potential of breaking bones. For example, ensure that your home is well-lit and free of loose items on the floor, such as rugs, that can cause tripping; improve your balance by walking frequently and participating in other strength-building exercise such as yoga; and schedule regular appointments to have your vision tested.

• 5

  Consult a doctor to determine if you have any risk factors for bone damage that need to be addressed, such as insufficient calcium intake and subsequent bone loss that could lead to osteoporosis in the future.