Prevention is the best medicine. Unfortunately, we often remember this when it’s too late. 

The previous sentence is not here to scare you. On the contrary, it’s here to remind you that taking care of your body, in this case bones, is not as complex as it may seem.

Here’s what we can all do to lower the risk of osteoporosis and keep our bones healthy. 

What Is Osteoporosis?

Osteoporosis is a medical condition caused by the loss of bone mass, making the bones thinner and weaker, therefore, in danger of injury or fracture. The disease mainly affects the older population, particularly women aged 50 and older and those experiencing menopause. Reports show that around 200 million women worldwide have osteoporosis.

Given the multiple roles that bones play in the human body, keeping them strong and healthy through all stages of life is of utmost importance. Although our bones are the strongest in our third and fourth decade of life, they are continually ”under construction.” That’s why—and it should be a priority—people aged 40 and older should pay special attention to their bones’ health. 

Luckily, some methods can help us support our bones so that they can continue supporting us. 

Adequate Nutrition Keeps You Bones Strong

Calcium and vitamin D, working in tandem, are key to keeping your bones healthy. Calcium is responsible for keeping your bones strong, while vitamin D has a protective function and helps your body absorb calcium better. 

Consuming food rich in calcium and vitamin D is a natural way of providing your body with these elements. Sun is also our ally in vitamin D production. When we are exposed to sunlight, our skin absorbs it, and then our kidneys and liver produce vitamin D. 

Cereals, dark leafy greens, and dairy products are excellent sources of calcium, while fish, such as tuna, salmon, and sardine, contain vitamin D. 

Sometimes, natural sources are not enough, and you may have to improve your calcium and vitamin D intake with supplements. But before taking any, consult with your healthcare provider. 

With Physical Activity to Stronger Bones

Aside from doing wonders for our physical appearance, exercise positively affects our overall physical and mental health. Being physically active is a starting point if you want to improve your health.

Busy lifestyles propelled by the hustle culture often leave us less time to organize, and incorporating additional activities into our everyday routine is a challenge of its kind. 

But there’s no better motivator to start exercising than our health. We don’t have to impose much pressure on ourselves; no one expects us to become professional athletes. Instead, engaging in any physical activity is beneficial for our bodies.

As for bone health, you can choose from various activities. Hiking, fast walking, and even dance are excellent options. Also, lifting weights at least once a week will make your bones stronger. 

Find an activity that sounds fun and doable and start practicing it. Remember, every step matters. 

Avoid or Mitigate Stress to Save Bones

We know it’s almost impossible to avoid stressful situations today. But taking care of our mental health is as important as our physical health. When you are good mentally, you have more motivation and strength to take care of your physical health.

As mentioned in the previous section, time management has become a challenge and a luxury, so finding time to relax and engage in activities that make you happy is critical for keeping our organisms strong and healthy. 

Spending quality time with loved ones, as well as taking time for yourself, will help you cope with everything happening in your life. It will also keep your bones vital. 

Sleep Is the Source of Strength for Our Bones

We can’t stress it enough, so we keep repeating it in this text – our bodies are not machines. We can’t work 24/7. We need rest to be able to continue working, taking care of our families, and having quality lives. 

Give your body at least seven hours of sleep every night. It will reciprocate by keeping your bones healthy and strong to carry you throughout the next day and years to come. 

Say No to Alcohol and Cigarette

Alcohol and nicotine can cause and accelerate bone loss. In addition, smokers are more exposed to and at risk of experiencing osteoporosis. Therefore, if possible, quit smoking and drinking alcohol. If not, remember moderation is a virtue and health savior. 

Small changes make significant differences. Adjusting your diet, limiting alcohol intake, giving yourself time to slow down and rest, taking dance classes, and moderate walks will not disrupt your life but will enhance it and, most importantly, benefit your bones.