What to eat to keep bones strong and healthy: 5 main rules

Strong and healthy bones are the most important component of a full, active life. Their condition affects not only the ability to perform everyday movements, but also your overall well-being. Let's look at five key rules for maintaining the skeletal system in optimal condition.

1. Proper nutrition. The basis of bone health is vitamin D and calcium. Include dairy products, cottage cheese, cheese, as well as green vegetables (broccoli, spinach), nuts and seeds in your diet. It is also important not to forget about foods rich in magnesium and phosphorus, such as fish, cereals and bananas.

2. Physical exercise. Exercises such as walking, running, dancing, aerobics, and strength training help strengthen bones and improve their density. Be sure to add moderate physical exercise to your life so that your bones remain strong.

3. Maintaining a healthy weight. Excess weight increases the load on the musculoskeletal system, and underweight can lead to a decrease in bone mass. Maintaining a healthy body weight is the key to the health of your bones.

4. Quitting bad habits. Smoking and excessive alcohol consumption contribute to a decrease in bone mass and an increased risk of fractures. Therefore, it is important to lead a healthy lifestyle for bone health.

5. Regular checks and supplements. After 50 years, women and men should have their bone density checked. If there is a lack of essential vitamins and minerals, it is possible to use special dietary supplements and vitamin-mineral complexes on the recommendation of a doctor.

The secret to strong bones lies in a comprehensive approach: a balanced diet, a healthy lifestyle and regular exercise.