Political Analysis and Global Affairs

  There are several lifestyle changes you can make to help prevent bone loss and maintain healthy bones: Eat a healthy diet: Eating a diet rich in calcium, vitamin D, and protein is essential for maintaining healthy bones. Foods such as low-fat dairy, leafy green vegetables, fish, and fortified juices, milk, and grains are good sources of calcium. If your vitamin D level is low, talk with your doctor about taking a supplement 1 3 6 . Exercise regularly: Weight-bearing exercises such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing can help build and strengthen your bones. Resistance exercises use an opposing force, such as weights, an elastic band, or water, to strengthen your muscles and build bone. Having strong muscles and good balance may also help you avoid falls or minimize injury 1 5 6 . Avoid smoking and limit alcohol consumption: Smoking and excessive alcohol consumption can lead to bone loss and increase the risk of fractures. Quitting ...

  Physical activity can have a positive impact on bone health in older adults. Here are some ways in which physical activity affects bone health in older adults: Physical activity interventions probably improve bone health among older adults and thus prevent osteoporosis 1 . Higher levels of physical activity are associated with better bone health 2 3 . People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts 1 2 . Weight-bearing exercises, such as walking, jogging, and weightlifting, can help to build and maintain bone density 1 3 . High-impact physical activities with bone strains of high magnitude and frequency may benefit bone health 4 . Although this review has revealed a small effect of physical activity on bone health, this finding should be interpreted considering the additional benefits of physical activity on other risk factors for fractures in older people, such as falls, poor strength, and balance. Taken together, thes...