Our bones support us and allow us to move. They protect our brain, heart, and other organs from injury and improve bone health naturally.

Keep yourself active for healthy bones

Regularly incorporating weight-bearing activities like jogging, walking, climbing the stairs, dancing, hiking, and playing volleyball or tennis for 20-30 minutes, 3-4 times a week is good for your bones, and also promotes overall physical and mental health.

Eat calcium-rich foods

In addition to dairy products, choose fish with bones such as salmon, sardines or whitebait. For additional benefits, serve them with a side of dark leafy green vegetables or broccoli. Almonds, dried figs, fortified tofu, and soy milk are also calcium-rich choices,

Make other changes to your diet

A recent study showed that a Mediterranean diet may play a role in protecting bone density. Mediterranean diets include high consumption of olives, olive oil, vegetables, fruit, legumes, moderate consumption of dairy and fish, and low consumption of meat and meat products.

Avoid excessive alcohol use

While it isn't exactly understood how alcohol affects bone, studies have shown that people who consume more than 3 ounces of alcohol (roughly 6 drinks) each day increase the likelihood of having more bone loss than those people with minimal alcohol intake.

Don't smoke

Smoking also increases the risk of osteoporosis, specifically by reducing blood flow to the bones, slowing the production of bone-forming cells and impairing calcium absorption.