It is crucial for all individuals to build and maintain healthy bones from an early age. To do so, one needs to ensure sufficient intake of calcium and vitamin D. Weak bones can lead to conditions like rickets or osteoporosis, which can threaten one’s mobility. Hence, it is important to have certain nutrients and make some lifestyle changes to decrease the risk of bone density loss. Accordingly, here are five ways to maintain healthy bones.

5 tips to ensure good bone health

Boost calcium consumption
Calcium is a mineral that is fundamental for improving teeth and bone health. It is also significant for muscle function, nerve signaling, hormone secretion, and blood pressure regulation. Dairy products like yogurt, milk, and cottage cheese are major sources of calcium. Collard greens, kale, and bok choy also contain a good amount of calcium.

Increase vitamin D intake
Vitamin D is a fat-soluble element that forms on your skin after it’s exposed to the sun’s rays. It helps calcium absorption and bone cell functions. Fatty fish like salmon, swordfish, salmon, tuna, and rainbow trout are excellent sources of vitamin D. Other foods include oranges, lemons, tomatoes, kiwis, and red peppers. One can also have egg yolks, beef liver, pork, or cheese to increase their vitamin D levels.

Include nuts in meals
Nuts are rich sources of calcium, magnesium, and phosphorous. Magnesium helps you absorb and retain the calcium from food, and phosphorous is key to strengthening bones. Including almonds, walnuts, peanuts, or pecans in your meals will go a long way in helping your bones become strong.

Make exercise a priority
If you have a sedentary lifestyle, it may increase the risk of osteopenia and osteoporosis. Engage in exercises like lifting, pushing, and pulling weights on a regular basis. If you are at risk of developing osteoporosis, check with your healthcare provider to find out which kind of exercise is best for you.

Maintain a healthy BMI
Maintaining a healthy BMI goes a long way in improving bone health. People who are severely over or under a healthy weight limit can face issues like reduced bone density, bone loss, and impaired bone quality. Avoid extremely low-calorie food plans as they slow down metabolism, create rebound hunger, and result in muscle loss.

Evenity® for bone health
Evenity ® may be prescribed for bone strengthening and to treat osteoporosis, typically for postmenopausal women who are at-risk or suffer from the condition. It is also recommended for patients who may be intolerant to other options. Evenity ® is administered by a doctor by injecting it under the skin every month for a year.