How to Maintain Bone Density

People normally begin to experience a decrease in bone density as early as age 20. Working to counter that natural decline and protect bone density from an early age may help prevent certain challenges associated with aging, such as osteoporosis, fractures and chronic joint pain. Lifestyle choices that ensure a well-balanced diet and plenty of exercise, coupled with an awareness of practices that could lead to the loss of bone density, together may enable you to maintain healthy bones throughout your life.

Instructions

• 1

  Ensure your diet consists of the minimum amount of essential vitamins and minerals. Vitamin D, calcium, magnesium and vitamin A play important roles in maintaining healthy bones. Eat salmon, tuna, egg yolks and cheese as sources of vitamin D, and almonds, cashews and sunflower seeds for magnesium. Consume cheeses, yogurt, spinach, tofu and beans for calcium, and dark green and yellow vegetables, such as broccoli, carrots, squash and sweet potatoes, for vitamin A.

• 2

  Lift weights, using workouts that condition and strengthen your joints and bones. Weight-bearing---or strength-training---exercises require that your muscles work against gravity.

• 3

  Do stair-climbing exercises, play racket sports and jog.

• 4

  Avoid smoking or alcohol consumption, both of which can damage bones.