Children and adolescents build bones faster than they break down, which means bone density is increasing during that time. By the time you’re about 30, you reach peak bone mass, and from that point on, you have to work to maintain your bone density.
One of the most important things you can do for your bones is exercise, including resistance and weight bearing exercises like weightlifting, walking or jogging, dancing, playing tennis or climbing stairs (anything that involves moving while standing on your feet).
You also need to make sure you get enough calcium and vitamin D, because calcium strengthens your bones while vitamin D helps your body absorb calcium.
Besides milk and other dairy products, there are many other foods that are high in calcium:
To increase your vitamin D levels, you can eat foods fortified with vitamin D like orange juice and plant-based milks. Also try to get at least 10 – 15 minutes of sunshine very day and consider taking a vitamin D supplement. It is important not to smoke or drink too much alcohol.
Keeping your bones strong will help prevent fractures and help you maintain a strong, stable posture and avoid osteoporosis.
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