(NC) Our bones are the structure that our entire body is literally built around, so it’s important to do what we can to maintain bone health.
It’s also important to know that our bone density changes as we age. In fact, our bone mass and development peaks in our 20s and 30s.
For women, it’s even more important to be bone aware. Women can lose up to 20 per cent of their bone density about five years after the onset of menopause.
Stay active
When you’re younger, 60 minutes a day of vigorous activity will keep your body and bones healthy. You should also include some weight-bearing exercises to build muscle and boost bone health.
As you get older, simple exercises like a brisk walk four or five times a week can help prevent osteoporosis. If mobility is an issue, there are exercises you can do in a chair or swimming pool to help boost bone health.
Focus on foods
Most people know that calcium is important for bone growth and health, and dairy is a common source. But you may be surprised to learn that other foods including broccoli, kale and almonds are also good sources of calcium.
For your bones to absorb the calcium you’re consuming, you also need vitamin D. The older you get the more you need. You’ll find it in fish, like salmon and tuna, mushrooms, eggs and fortified milk.
Vitamin K, boron and manganese are good for supporting bone maintenance. California prunes contain all three and also provide other health benefits, including muscle function and blood flow. Research has shown that a daily serving of five or six prunes can help slow down bone loss.
Smoking and consuming alcohol have both been shown to increase the likelihood of developing osteoporosis, so consider quitting smoking and moderating your alcohol intake.
