Lifestyle Approaches to Promote Bone Health
There is much that individuals can do to promote their own bone health, beginning in childhood and continuing into old age. These activities contribute not only to bone health, but to overall health and vitality.
Since many nutrients are important for bone health, it is important to eat a well-balanced diet containing a variety of foods, including grains, fruits and vegetables, nonfat or low-fat dairy products or other calcium- rich foods, and meat or beans each day.
Most Americans do not consume recommended levels of calcium, but reaching these levels is a feasible goal. Approximately three 8-ounce glasses of low-fat milk each day, combined with the calcium from the rest of a normal diet, is enough to meet the recommended daily requirements for most individuals. Foods fortified with calcium and calcium supplements can assist those who do not consume an adequate amount of calcium-rich foods.
For many, especially elderly individuals, getting enough vitamin D from sunshine is not practical. These individuals should look to boost their vitamin D levels through diet. Vitamin D is also available-in supplements for those unable to get enough through sunshine and diet.
In addition to meeting recommended guidelines for physical activity (at least 30 minutes a day for adults and 60 minutes for children), specific strength-and weight-bearing activities are critical to building and maintaining bone mass throughout life.
Individuals should see a health care provider if they have a medical condition or use medications that can affect the skeleton. Women should also see their health care provider if menstrual periods stop for 3 months.
After reading the passage answer the question, What steps can you take in your everyday life to properly care for your skeletal system? (Site 1) answer in 2-3 sentences