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The following can help improve bone health:
♦ Eat a well balanced diet rich in calcium and vitamin D.
Good sources of calcium include low-fat dairy products, and foods and drinks with added calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D. Vitamin D is also made by the skin when people are in the sun, but not all people can get enough vitamin D this way. Some people may need to take nutritional supplements in order to get enough calcium and vitamin D. Fruits and vegetables also contribute other nutrients that are important for bone health.
♦ Get plenty of physical activity.
Like muscles, bones become stronger with exercise. The best exercises for healthy bones are strength building and weight bearing, like walking, climbing stairs, lifting weights, and dancing. Try to get 30 minutes of exercise each day.
♦ Live a healthy lifestyle.
♦ Talk to your doctor about your bone health.
Go over your risk factors with your doctor and ask if you should get a bone density test. If you need it, your doctor can order medicine to help prevent bone loss and reduce your chances of breaking a bone.
♦ Prevent falls.
Falling down can cause a bone to break, especially in someone with osteoporosis. But most falls can be prevented. Check your home for dangers like loose rugs and poor lighting. Have your vision checked. Increase your balance and strength by walking every day and taking classes like yoga or dancing.