The human skeleton is made up of 206 bones. These living and growing tissues provide support, allow movement, protect our organs, store calcium and minerals our bodies need, and act as a blood factory, making over 2 million new red blood cells every second. Children’s and teenagers’ bones grow and become denser until their peak bone mass is attained, usually between 25 – 30 years of age. Therefore, young people should develop healthy habits that contribute to strong bones and ward off the development of osteoporosis at a later age. According to the Bone Health and Osteoporosis Foundation, osteoporosis means “porous bone” and describes a bone disease that occurs when the body loses too much bone, makes too little bone, or both. In the United States, approximately 10 million people over the age of 50 have osteoporosis, and of those, 80% are women. Unfortunately, it is often unrecognized and inadequately treated in men. A person is never too young or old to improve the health of their bones. A strategy for bone health can be simple to adopt for the entire family.
- Eat healthy foods rich in Calcium: dairy products, leafy green vegetables, fortified orange juice and cereal, and calcium supplements.
- Avoid Vitamin D deficiency: eat fatty fish like canned sardines, tuna, or salmon; consume vitamin D-fortified milk, orange juice, and cereals; get sunlight exposure; and take vitamin D supplements.
- Exercise: weight-bearing exercises, muscle-strengthening exercises, balance training, and regular activity are vital for bone health.
- Healthy Lifestyle Choices: avoid smoking and limit alcohol and caffeine consumption.
- Protect your bones from injury: wear helmets during recreational activities, wear proper protective sports gear, and always use seatbelts and car seats.
