If you think you only need to worry about your bone health when you’re older, then you’re wrong.
“Bones may slowly weaken as early as age 25,” says Dr. Nicky Montoya. “That’s why it is essential to protect your bones when you’re young.”
The medical expert lists down four simple ways young individuals can do to ensure their bones will be able to support them in the years ahead.
Work out regularly
Including high-impact exercises, such as walking, running, jogging, and dancing, in your daily routine can significantly strengthen your bones. The stress these exercises put on your bones is required to support your weight. Muscle strengthening activities like lifting weights also make your bones work harder than usual.
Listen to your body and go slow
But while exercising is important, Dr. Montoya suggests against pushing yourself too hard. Workouts that require you to bend forward may increase the risk of compressing a bone in your spine. Ask a trainer or physical therapist to help modify exercises for you.
Smoking has a number of adverse effects on bones, for one, it makes it difficult for the body to absorb calcium; cigarette has nicotine and it releases free radicals, which kills osteoblasts, cells responsible for bone growth; and women who smoke produce less estrogen, a hormone that helps regulate bone mass and strength.
Eat food rich in antioxidants like oranges, nuts, and sardines. Drink milk and take Vitamin D supplements. Bright-colored fruits and vegetables are also recommended to help build and preserve bone mass.