Bone health is one of the fundamental pillars of well-being that often goes unnoticed until the first problems appear. Although we often associate bone fragility exclusively with old age, the reality is that skeletal care should begin in childhood and remain a priority throughout life. Osteoporosis and other bone diseases are not inevitable consequences of aging, but rather conditions that can largely be prevented with proper habits. According to data from the World Health Organization (WHO), one in three women and one in five men over 50 will suffer an osteoporotic fracture, figures that could be significantly reduced with timely preventive measures. The good news is that it's never too late or too early to strengthen your bones. Bone health specialists agree that certain daily habits can make a substantial difference in the density and strength of our skeleton, regardless of our stage of life. Prioritize calcium and vitamin D. Calcium is the most abundant mineral in our bones, representing approximately 99% of the total present in the body. Adults need between 1,000 and 1,200 milligrams of calcium daily, an amount that can be obtained through dairy products, dark green leafy vegetables, fish with edible bones such as sardines, nuts, and fortified foods. However, calcium alone is not enough. Vitamin D acts as an essential facilitator for calcium absorption in the intestine. This vitamin can be obtained through moderate sun exposure of 10 to 15 minutes daily, as well as foods such as fatty fish, egg yolks, and fortified products. Quality Protein: Although calcium often gets all the attention, protein is equally important for bone health, as it makes up approximately 50% of bone volume.

Adequate protein intake, from both animal and plant sources, promotes calcium absorption and helps maintain bone mass. It is recommended to consume between 1 and 1.2 grams of protein per kilogram of body weight daily.

Consider Supplementation

In cases where the diet does not provide sufficient amounts of essential nutrients, or in people at higher risk of osteoporosis, supplementation may be necessary. However,this should always be done under medical supervision, as an excess of certain nutrients can also be harmful.

Postmenopausal women and older adults are often candidates for calcium and vitamin D supplementation.

Resistance and Weight-Bearing Exercise

Bone is a living tissue that responds to physical stress by becoming stronger. Controlled impact and resistance exercises stimulate the formation of new bone tissue. Walking, running, dancing, climbing stairs, and playing sports like tennis are excellent options. Weight training is also particularly beneficial, as the muscle tension on the bones promotes strengthening. Experts recommend at least 30 minutes of weight-bearing physical activity four to five days a week. Avoid destructive habits. Smoking and excessive alcohol consumption are declared enemies of bone health. Tobacco interferes with calcium absorption and reduces the production of estrogen, a hormone that protects bones, especially in women. Excessive alcohol, for its part, alters the body's calcium balance and affects the production of hormones that regulate bone metabolism. Limiting alcohol consumption and completely eliminating cigarettes are measures that provide immediate and long-term benefits. Monitor your body weight. Both being underweight and obese pose risks to your bones. A very low body mass index, especially in women, can lead to hormonal imbalances that weaken the skeleton. Excess weight increases stress on the joints and can promote chronic inflammation that negatively affects bone tissue. Maintaining a healthy weight through a balanced diet and regular exercise is essential. Specific medical factors: Certain medications, such as corticosteroids used long-term, can affect bone density. Medical conditions such as hyperthyroidism, celiac disease, inflammatory bowel disease, and hormonal disorders also impact skeletal health. Regular medical checkups are essential. Especially after age 50, when a bone density scan is recommended to assess bone health and detect any deterioration early. The key to maintaining healthy bones lies in the consistency of these habits over time. It's not about temporary radical changes, but about incorporating these practices as part of a sustainable lifestyle. The skeleton you build today will determine your mobility, independence, and quality of life in the decades to come. You may also be interested in: • A simple and short diet that will lower high cholesterol for weeks • Nutritional treasures in your pantry: simple foods that take care of your health without emptying your wallet

Resistance and Weight-Bearing Exercise

Bone is a living tissue that responds to physical stress by becoming stronger. Controlled impact and resistance exercises stimulate the formation of new bone tissue. Walking, running, dancing, climbing stairs, and playing sports like tennis are excellent options. Weight training is also particularly beneficial, as the muscle tension on the bones promotes strengthening. Experts recommend at least 30 minutes of weight-bearing physical activity four to five days a week. Avoid destructive habits. Smoking and excessive alcohol consumption are declared enemies of bone health. Tobacco interferes with calcium absorption and reduces the production of estrogen, a hormone that protects bones, especially in women. Excessive alcohol, for its part, alters the body's calcium balance and affects the production of hormones that regulate bone metabolism. Limiting alcohol consumption and completely eliminating cigarettes are measures that provide immediate and long-term benefits. Monitor your body weight. Both being underweight and obese pose risks to your bones. A very low body mass index, especially in women, can lead to hormonal imbalances that weaken the skeleton. Excess weight increases stress on the joints and can promote chronic inflammation that negatively affects bone tissue. Maintaining a healthy weight through a balanced diet and regular exercise is essential. Specific medical factors: Certain medications, such as corticosteroids used long-term, can affect bone density. Medical conditions such as hyperthyroidism, celiac disease, inflammatory bowel disease, and hormonal disorders also impact skeletal health. Regular medical checkups are essential. Especially after age 50, when a bone density scan is recommended to assess bone health and detect any deterioration early. The key to maintaining healthy bones lies in the consistency of these habits over time. It's not about temporary radical changes, but about incorporating these practices as part of a sustainable lifestyle. The skeleton you build today will determine your mobility, independence, and quality of life in the decades to come. You may also be interested in: • A simple and short diet that will lower high cholesterol for weeks • Nutritional treasures in your pantry: simple foods that take care of your health without emptying your wallet

Resistance and Weight-Bearing Exercise

Bone is a living tissue that responds to physical stress by becoming stronger. Controlled impact and resistance exercises stimulate the formation of new bone tissue. Walking, running, dancing, climbing stairs, and playing sports like tennis are excellent options. Weight training is also particularly beneficial, as the muscle tension on the bones promotes strengthening. Experts recommend at least 30 minutes of weight-bearing physical activity four to five days a week. Avoid destructive habits. Smoking and excessive alcohol consumption are declared enemies of bone health. Tobacco interferes with calcium absorption and reduces the production of estrogen, a hormone that protects bones, especially in women. Excessive alcohol, for its part, alters the body's calcium balance and affects the production of hormones that regulate bone metabolism. Limiting alcohol consumption and completely eliminating cigarettes are measures that provide immediate and long-term benefits. Monitor your body weight. Both being underweight and obese pose risks to your bones. A very low body mass index, especially in women, can lead to hormonal imbalances that weaken the skeleton. Excess weight increases stress on the joints and can promote chronic inflammation that negatively affects bone tissue. Maintaining a healthy weight through a balanced diet and regular exercise is essential. Specific medical factors: Certain medications, such as corticosteroids used long-term, can affect bone density. Medical conditions such as hyperthyroidism, celiac disease, inflammatory bowel disease, and hormonal disorders also impact skeletal health. Regular medical checkups are essential. Especially after age 50, when a bone density scan is recommended to assess bone health and detect any deterioration early. The key to maintaining healthy bones lies in the consistency of these habits over time. It's not about temporary radical changes, but about incorporating these practices as part of a sustainable lifestyle. The skeleton you build today will determine your mobility, independence, and quality of life in the decades to come. You may also be interested in: • A simple and short diet that will lower high cholesterol for weeks • Nutritional treasures in your pantry: simple foods that take care of your health without emptying your walletTobacco interferes with calcium absorption and reduces the production of estrogen, a hormone that protects bones, especially in women. Excessive alcohol, for its part, alters the body's calcium balance and affects the production of hormones that regulate bone metabolism. Limiting alcohol consumption and completely eliminating cigarettes are measures that provide immediate and long-term benefits. Monitor your body weight. Both being underweight and obese pose risks to your bones. A very low body mass index, especially in women, can lead to hormonal imbalances that weaken the skeleton. Excess weight increases stress on the joints and can promote chronic inflammation that negatively affects bone tissue. Maintaining a healthy weight through a balanced diet and regular exercise is essential. Specific medical factors: Certain medications, such as corticosteroids used long-term, can affect bone density. Medical conditions such as hyperthyroidism, celiac disease, inflammatory bowel disease, and hormonal disorders also impact skeletal health. Regular medical checkups are essential. Especially after age 50, when a bone density scan is recommended to assess bone health and detect any deterioration early. The key to maintaining healthy bones lies in the consistency of these habits over time. It's not about temporary radical changes, but about incorporating these practices as part of a sustainable lifestyle. The skeleton you build today will determine your mobility, independence, and quality of life in the decades to come. You may also be interested in: • A simple and short diet that will lower high cholesterol for weeks • Nutritional treasures in your pantry: simple foods that take care of your health without emptying your walletTobacco interferes with calcium absorption and reduces the production of estrogen, a hormone that protects bones, especially in women. Excessive alcohol, for its part, alters the body's calcium balance and affects the production of hormones that regulate bone metabolism. Limiting alcohol consumption and completely eliminating cigarettes are measures that provide immediate and long-term benefits. Monitor your body weight. Both being underweight and obese pose risks to your bones. A very low body mass index, especially in women, can lead to hormonal imbalances that weaken the skeleton. Excess weight increases stress on the joints and can promote chronic inflammation that negatively affects bone tissue. Maintaining a healthy weight through a balanced diet and regular exercise is essential. Specific medical factors: Certain medications, such as corticosteroids used long-term, can affect bone density. Medical conditions such as hyperthyroidism, celiac disease, inflammatory bowel disease, and hormonal disorders also impact skeletal health. Regular medical checkups are essential. Especially after age 50, when a bone density scan is recommended to assess bone health and detect any deterioration early. The key to maintaining healthy bones lies in the consistency of these habits over time. It's not about temporary radical changes, but about incorporating these practices as part of a sustainable lifestyle. The skeleton you build today will determine your mobility, independence, and quality of life in the decades to come. You may also be interested in: • A simple and short diet that will lower high cholesterol for weeks • Nutritional treasures in your pantry: simple foods that take care of your health without emptying your walletThe key to maintaining healthy bones lies in the consistency of these habits over time. It's not about temporary radical changes, but about incorporating these practices as part of a sustainable lifestyle. The skeleton you build today will determine your mobility, independence, and quality of life in the decades to come.