“Weekly Habits to Keep Your Bones Strong, According to Top Dietitians”

 7 weekly habits to keep your bones strong, say top dietitians

Keeping your bones strong is all about small, consistent habits you do every week.

 Experts say eating healthy foods, moving your body, getting good sleep, and checking in with your body are all important. Certain nutrients like calcium, vitamin D, protein and magnesium help keep your bones healthy. Starting with small changes, like walking, lifting light weights, eating prunes and limiting extra salt, can make a big difference. These simple steps can help protect your bones at any age.

Bones are not solid, hard objects.

 They are living cells that continually regenerate themselves. As you get older, especially after middle age, it's more important to keep your bones strong because weak bones can break easily and make it hard to move around.

If your bones or joints feel achy or stiff, it might mean your body needs more movement, better nutrition or more rest.

 Your peak bone mass is usually reached by the time you're 30, so the habits you follow when you're younger will greatly affect how strong your bones are later in life.

Bone health isn't just about taking calcium or avoiding osteoporosis.

 It's about staying active and strong as you age. Both men and women need good habits for their bones, even though women are more likely to get osteoporosis. Dietitians say that a mix of food, movement, sleep and daily routines can help keep your bones healthy for the rest of your life.

1.Move your body with purpose  

Movement is like medicine for your bones.

 Experts suggest doing some resistance training at least two days a week. If you can, add some impact exercises too. Simple daily activities like taking the stairs or carrying groceries also help make your bones stronger.

If you don't want to do high-impact exercises like running or jumping rope, focus on low-impact, weight-bearing and muscle-strengthening exercises.

 Activities like walking, marching or climbing stairs are still great for your bones.

Muscle-strengthening exercises work by gently putting your muscles and bones under a little stress, which makes them stronger.

 Strong muscles support your bones because they pull on them and help them grow stronger.

Try doing something that safely challenges your muscles.

 Maybe pick up a slightly heavier weight than before or do a few jumps.

2.Prioritize nutrients for healthy aging  

Calcium is important, but bones also need protein, magnesium, vitamin K and isoflavones for full strength.

 Dietitian Elizabeth Ward says, "Several nutrients help bone health, including protein, magnesium and vitamin K. The isoflavones in soy foods can even help slow bone loss after menopause."

Vitamin D helps calcium work properly in your body.

 While food should be your main source, supplements can be useful for many people. Foods like dairy, plant-based milks, tofu, canned salmon with bones and leafy greens all help build your bones.

3.Incorporate prunes several times weekly.

Studies show prunes may help protect your bone density because they have good nutrients.

Nutritionist Melissa Joy Dobbins states, "Dried plums are packed with numerous nutrients that promote skeletal wellness." . Research suggests that prunes may help slow down bone loss."

You can eat prunes in smoothies, salads or as a snack.

4.Be mindful of sodium  

Too much sodium makes your body lose calcium, which can slowly weaken your bones.

 Cutting back on processed foods and using herbs, citrus or vinegar instead of salt helps both your heart and your bones.

Dietitian Hillary Wright says, "It's well known that too much sodium affects blood pressure, but high intakes can also impact bone mineral density.

 Wright suggests using herbs, spices, vinegar, oils, garlic and ginger to flavor your food instead of salt."

5.Don't forget about Vitamin D  

It's hard to get enough vitamin D from food alone, and sunscreen limits how much vitamin D your skin gets from the sun.

 Ward states, "It’s challenging for many women to achieve the 15 micrograms daily of vitamin D that’s suggested since only a limited number of foods are rich in vitamin D."

She recommends foods like salmon, mushrooms that have been exposed to sunlight, fortified dairy, soy milk and cereals, and supplements if needed—just not too much.

 A little sun, along with food and supplements, can help fill any gaps in your vitamin D levels.

6.Prioritize recovery and sleep  

Sleep and rest help your body fix tissues, balance hormones and rebuild your bones.

 During perimenopause, estrogen levels drop, which slows down your body's natural protection for your bones. Ward says, "The biggest change for bone health, starting in perimenopause, is the drop in estrogen levels. Nutrition and lifestyle can help some of the effects of this loss, but not completely. She advises avoiding smoking, staying active and eating a diet rich in plants, with protein, calcium, vitamin K, magnesium and vitamin D."

7.Make a weekly bone-check plan  

Strong bones take time and consistent habits, not just short-term efforts.

 Each week, ask yourself: Am I eating calcium-rich foods regularly, staying active most days and getting some sunlight for natural vitamin D? Remember, bone health is important for men too, since bone density peaks around 25-30 for everyone.

Experts say it's more about being consistent than being perfect.