Expert advice on strengthening bones: how to keep your skeleton healthy

Expert advice on strengthening bones: how to keep your skeleton healthy

Bone health is an important component of a person's overall well-being, and with age this aspect becomes especially important. Strengthening bones is necessary to prevent diseases such as osteoporosis, as well as to maintain mobility and quality of life. Leading experts from different countries shared their advice on how to maintain skeletal health throughout life.

Calcium and vitamin D are essential elements for healthy bones

Getting enough calcium and vitamin D is key to strong bones. Calcium helps strengthen bones, while vitamin D helps the body absorb this important micronutrient. According to experts, adults need to consume about 1,000-1,200 mg of calcium every day, as well as 600-800 international units of vitamin D, to keep their bones healthy.

Products that help strengthen bones

A diet that supports bone health should include dairy products such as milk, yogurt and cheese, as they are the main sources of calcium. Vitamin D is found in fatty fish (salmon, tuna, mackerel), eggs, and fortified foods such as some types of milk and juices. Among other foods that are good for bones, experts also recommend green leafy vegetables (spinach, broccoli), nuts, seeds, and legumes.

Physical activity for bone health

Regular physical activity plays an important role in strengthening bones. Exercises that require stress on the bones, such as walking, running, dancing, and strength training, are especially useful. Scientists note that physical activity stimulates the production of collagen and other connective tissue structures, which helps to strengthen bones and reduce the risk of their fragility. Such exercises are especially important for older people.

Effects of smoking and alcohol on bones

Smoking and excessive alcohol consumption have a negative effect on bone health. According to experts, smokers have an increased risk of developing osteoporosis, because nicotine reduces the body's ability to absorb calcium, and also slows down the process of bone repair. Alcohol, in turn, can reduce the production of osteoblasts — cells that are responsible for the formation of new bone tissue.

The need for regular medical examinations

An important component of maintaining bone health is regular medical examinations and early diagnosis of possible problems. Doctors recommend to undergo an examination for the level of calcium in the blood, as well as, if necessary, to do a densitometry - a study that allows you to assess bone density and detect signs of osteoporosis. This will allow you to identify potential problems in time and take the necessary measures.

General recommendations for bone health

To maintain bone health, experts recommend eating a balanced diet that contains enough calcium and vitamin D, exercising regularly, and avoiding unhealthy habits such as smoking and excessive alcohol consumption. In addition, one should not forget the importance of medical examinations for early detection of possible disorders and timely treatment. Only a comprehensive approach to bone health will help preserve their strength and functionality for many years.