Tips for keeping bones strong
The amount of calcium that makes up your bones is the measure of how strong they are. But your muscles and nerves must also have calcium and phosphorus to work. If these are in short supply from foods you eat, your body simply takes them from your bones. Each day calcium is deposited and withdrawn from your bones. If you don’t get enough calcium, you could be withdrawing more than you’re depositing. Our bodies build up calcium in our bones efficiently until we are about 30 years old. Then our bodies stop adding new bone. But healthy habits can help us keep the bone we have.
- Calcium is found in foods like milk, leafy green vegetables, and soybeans. Enjoy snacks of yogurt and cheese to increase your calcium. You can also take calcium supplements or eat food specially fortified with calcium.
- Your body needs vitamin D to absorb calcium. Make sure you get enough vitamin D from your diet, sunshine, or supplements.
- Even simple activities like walking and stair climbing will strengthen your bones. Get at least 30 minutes of physical activity a day, even if it’s only 10 minutes at a time. (Children should get at least 60 minutes a day.)