You can take a few simple steps to prevent or slow bone loss.

For example -

1. Include plenty of calcium in your diet.

👉For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older.

Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

2. Pay attention to vitamin D.

Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.

Good sources of vitamin D includes oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements.

3.  Include physical activity in your daily routine.

👉Regular exercise is essential. Adults aged 19 to 64 should do at least 2 hours and 30 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

Weight-bearing exercise and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis.

As well as aerobic exercise, adults aged 19 to 64 should also do muscle-strengthening activities on 2 or more days a week by working all the major muscle groups, including the legs, hips, back, abdomen, chest, arms and shoulders.

4. Don’t smoke.

👉Smoking increases your risk of weakened bones. If you do smoke, here are tips for how to quit smoking.

5. Limit alcohol consumption.

👉Too much alcohol can harm your bones. Drink in moderation or not at all. Learn more about alcohol and aging.

Sources - https://www.nia.nih.gov/health/osteoporosis#:~:text=Eat%20foods%20that%20support%20bone,doctor%20about%20taking%20a%20supplement.

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060#:~:text=Weight%2Dbearing%20exercises%2C%20such%20as,one%20alcoholic%20drink%20each%20day.

https://www.nhs.uk/conditions/osteoporosis/prevention/#:~:text=Regular%20exercise%20is%20essential.,and%20helping%20to%20prevent%20osteoporosis.

Photo Credits -

https://creakyjoints.org/education/osteoporosis-prevention/