Healthy bones help avoid bone density from thinning, also known as osteoporosis. One of the best ways to keep your bones healthy is to closely monitor what foods you eat. We break down which foods you want to focus on and which ones you can skip. 

Here is a great list of actionable steps you can take to keep your bones healthy and strong.

1. Eat foods rich in calcium

The easiest step you can take to keep your bones healthy and strong is to start eating foods that are rich in calcium. According to the National Institute for Health, calcium is good for bone health because it increases bone density. It has also been shown to reduce bone fractures. Examples of foods high in calcium include oatmeal, whole milk, yogurt, cheese, nuts, beans and leafy greens.

2. Eat foods rich in Vitamin D

Another easy diet change you can incorporate is eating foods high in vitamin D, which helps us absorb calcium. Examples of foods high in vitamin D include eggs, fatty fish such as salmon, sardines. You can also get vitamin D by spending time in the sun. Get outside daily for at least 5-10 minutes of sun exposure.

3. Add calcium and vitamin D supplements

Check with your doctor to learn how much calcium and vitamin D you should be taking. As you age, your need for calcium increases. If you aren’t taking in enough calcium and vitamin D through your diet, supplements are a great alternative. Your doctor can help you determine how much you should take per day.

4. Reduce tobacco & alcohol use

Smoking or drinking alcohol can lead to bone loss so it is best to avoid these activities. If you do drink alcohol, be sure to limit the number of drinks you consume and don’t go overboard.

5. Do weight-bearing exercise

Keep your bones healthy and strong with weight bearing exercises. Great examples of this are a 20 minute walk or jog a few times a week. You can also do resistance or weight training a few times per week. Make physical activity part of your daily routine to see the biggest impact.

Even healthy bones can fracture occasionally. If you think you have a fracture or are in need of an x-ray, Palm Diagnostics would be happy to help you. Reach out to us 24/7 at or 410-788-7256.

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