Engaging in weight-bearing exercises such as walking, jogging, climbing stairs, hiking, playing tennis, and dancing can effectively boost bone density.
2
Maintain weight
Maintaining a healthy weight is crucial for optimal bone health as low body weight and obesity can both lead to reduced bone density.
3
Balanced diet
Prioritize calcium-rich foods like milk and leafy greens for vitamin K, and add sources of vitamin D like fish, egg yolks, and mushrooms.
4
Stop smoking and drinking
Smoking has a negative impact on bone density. Excessive alcohol consumption hinders nutrient absorption and increases fracture risk.
5
Eat calcium
Calcium plays a crucial role in maintaining bone health. Good dietary sources of calcium include milk, cheese, yogurt, and leafy greens like kale and beans, and sardines.