I learn this from Harvard Medical School newsletter. We know bone-weakening is an inevitable part of aging process. The best you can do to protect your bones is to build the highest bone density possible by your 30s and minimizing bone loss after that.
You might think it too late for you now. Well, we learn from the expert that there is still much you can do to preserve the bone you have.
(1) Daily weight-bearing exercise, like walking, is the best medicine.
(2) Getting enough calcium and vitamin D.
Calcium is an important nutrient for building bone and slowing the pace of bone loss. But too much calcium or dairy products may be unhealthy. In addition to calcium, there are other nutrients and foods that help keep your bones strong..
With age, the intestines absorb less calcium from the diet, and the kidneys seem to be less efficient at conserving calcium. As a result, your body can steal calcium from bone for a variety of important metabolic functions.
In building bone, calcium has an indispensable assistant: vitamin D. This vitamin helps the body absorb calcium, and some researchers think that increasing vitamin D can help prevent osteoporosis.
If possible, a small amount of sun exposure can help your body manufacture its own vitamin D — about five to 30 minutes of sunlight between 10 a.m. and 3 p.m. twice a week to your face, arms, legs, or back without sunscreen will enable you to make enough of the vitamin.