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Harper Phillips - Jul 29, 2023 - 7 min read - 1k Likes

Top 10 Tips for Building Stronger Bones through Lifestyle Changes

Your bones are living tissue that constantly renews itself. But as you age, your bones become less dense and more likely to break. There are a number of lifestyle changes you can make to help keep your bones strong and healthy.

Tip 1: Eat a Healthy Diet

A healthy diet is essential for bone health. Make sure to get enough calcium, vitamin D, and protein.

  • Calcium is the most important mineral for bone health. It helps build and maintain strong bones. Good sources of calcium include dairy products, leafy green vegetables, and calcium-fortified foods.
  • Vitamin D helps your body absorb calcium. Good sources of vitamin D include sunlight, oily fish, and fortified foods.
  • Protein is essential for building and maintaining all tissues in the body, including bones. Good sources of protein include lean meat, poultry, fish, eggs, beans, and lentils.

Tip 2: Exercise Regularly

Exercise is another important way to keep your bones strong. Weight-bearing exercise, such as walking, running, and dancing, helps put stress on your bones, which stimulates them to grow stronger.

Tip 3: Don’t Smoke

Smoking damages your bones and increases your risk of osteoporosis. If you smoke, quitting is the best thing you can do for your bone health.

Tip 4: Limit Alcohol Consumption

Too much alcohol can weaken your bones. If you drink alcohol, do so in moderation.

Tip 5: Maintain a Healthy Weight

Being overweight or obese increases your risk of osteoporosis. Aim to maintain a healthy weight for your height.

Tip 6: Get Enough Sunlight

Sunlight helps your body produce vitamin D. However, it’s important to protect your skin from the sun’s harmful rays. Wear sunscreen and avoid the sun during the hottest part of the day.

Tip 7: Take Calcium and Vitamin D Supplements

If you don’t get enough calcium and vitamin D from your diet, you may need to take supplements. Talk to your doctor about whether supplements are right for you.

Tip 8: Manage Medical Conditions

Some medical conditions, such as rheumatoid arthritis and hyperthyroidism, can affect bone health. If you have a medical condition, talk to your doctor about how to manage it to protect your bones.

Tip 9: Fall Prevention

Falls are a leading cause of fractures in older adults. There are a number of things you can do to prevent falls, such as:

  • Making your home safe for walking
  • Using a cane or walker if needed
  • Exercising regularly
  • Staying active
  • Taking medication as prescribed

Tip 10: See Your Doctor

If you have any concerns about your bone health, see your doctor. They can assess your risk of osteoporosis and recommend treatment options.


1. What are the signs and symptoms of osteoporosis?

The most common symptom of osteoporosis is a fracture. Other symptoms may include back pain, height loss, and a stooped posture.

2. How is osteoporosis diagnosed?

Osteoporosis is diagnosed with a bone density test. This test measures the amount of bone mineral density in your bones.

3. What are the treatments for osteoporosis?

There are a number of treatments for osteoporosis, including:

  • Medications to increase bone density
  • Exercise
  • Calcium and vitamin D supplements
  • Fall prevention strategies

4. What can I do to keep my bones strong as I age?

There are a number of things you can do to keep your bones strong as you age, including:

  • Eat a healthy diet
  • Exercise regularly
  • Don’t smoke
  • Limit alcohol consumption
  • Maintain a healthy weight
  • Get enough sunlight
  • Take calcium and vitamin D supplements
  • Manage medical conditions
  • Fall prevention

5. What are the risks of not taking care of my bone health?

If you don’t take care of your bone health, you may be at increased risk of fractures, which can lead to pain, disability, and even death.

6. What is the best time to start taking care of my bone health?

It’s never too early or too late to start taking care of your bone health. However, it’s especially important to start taking care of your bones when you’re young.

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Harper Phillips - Author

Greetings! I'm Harper Phillips, a dedicated Podiatrist specializing in the comprehensive care of the feet and ankles. With a deep commitment to promoting foot health and mobility, I bring 15 Years of experience in diagnosing, treating, and preventing a wide range of podiatric conditions.

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Fitness starts with what you eat

Balancing regular fitness activities with a nutritious diet is the key to cultivating a healthy and vibrant lifestyle.

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