Building and maintaining healthy bones is essential for everyone, starting from a young age. Key to this is ensuring adequate intake of calcium and vitamin D. Weak bones can lead to conditions such as rickets or osteoporosis, which may compromise mobility. Therefore, it’s important to incorporate specific nutrients and make lifestyle adjustments to mitigate the risk of bone density loss. Here are five effective ways to support bone health.
5 Tips for Strong Bones
1. Increase Calcium Intake
Calcium is vital for maintaining strong bones and teeth. It also plays a crucial role in muscle function, nerve signaling, hormone release, and blood pressure regulation. Major sources of calcium include dairy products like yogurt, milk, and cottage cheese. Leafy greens such as collard greens, kale, and bok choy also provide significant amounts of calcium.¹
2. Boost Vitamin D Levels
Vitamin D is a fat-soluble vitamin that your body produces when exposed to sunlight. It is essential for calcium absorption and the proper functioning of bone cells. Excellent sources of vitamin D include fatty fish like salmon, swordfish, and tuna, as well as foods like oranges, lemons, tomatoes, kiwis, and red peppers. You can also find vitamin D in egg yolks, beef liver, pork, and cheese.
3. Incorporate Nuts into Your Diet
Nuts are rich in calcium, magnesium, and phosphorus, all of which contribute to bone health. Magnesium aids in the absorption and retention of calcium, while phosphorus is crucial for bone strength. Including nuts like almonds, walnuts, peanuts, or pecans in your meals can significantly benefit your bone density.
4. Prioritize Regular Exercise
A sedentary lifestyle can heighten the risk of conditions like osteopenia and osteoporosis. Aim to engage in weight-bearing exercises, such as lifting and pushing weights, on a regular basis. If you’re concerned about your osteoporosis risk, consult your healthcare provider to determine the most suitable types of exercise for you.
5. Maintain a Healthy BMI
Keeping a healthy body mass index (BMI) is important for supporting bone health. Individuals who are significantly underweight or overweight may experience reduced bone density and quality. Avoid extremely low-calorie diets, as they can slow metabolism, lead to rebound hunger, and result in muscle loss.
Evenity® for Bone Health
Evenity® may be prescribed to strengthen bones and treat osteoporosis, particularly for postmenopausal women who are at risk or currently affected by the condition. It is also recommended for those who may not tolerate other treatment options. Evenity® is administered monthly via a subcutaneous injection by a healthcare professional for a duration of one year.