Strong Bones: Diet and Exercise Secrets Revealed

Optimal bone health is achievable through a combination of diet and exercise, crucial for maintaining strength and independence, particularly as we age. Peak bone mass is established by the mid-twenties, making it vital to preserve existing bone density through healthy habits. Calcium is fundamental, with excellent sources including tinned sardines, tofu, and fortified plant milks, essential for preventing bones from leaching the mineral to support bodily functions.

Adequate protein intake also plays a significant role in bone health, supporting muscle strength and immune function, with experts recommending regular consumption throughout the day. Vitamins, particularly vitamin D for calcium absorption and vitamin C for collagen production, are indispensable. While sunlight is a primary source of vitamin D, supplements are advised during months with scarce sunlight, though excessive doses are not beneficial.

Regular exercise, including high-impact activities like jumping and strength training, actively contributes to bone density. While low-impact exercises like swimming or yoga do not build bone directly, they are crucial for preventing falls. Additionally, recent research links conditions like obstructive sleep apnea, often associated with loud snoring, to lower bone mineral density, suggesting that treating such issues can benefit bone health.