TIMESTAMPS How to get enough calcium. 1:03 Don’t forget about vitamin D.

3:15 How to
maintain your normal weight. 4:38 How to exercise your bones. 5:34 Quit smoking. 6:22 Watch
your caffeine intake. 7:06 Your bones need omega-3. 7:55 Consider taking a collagen
supplement. 8:45 Consume enough protein. 9:35 Limit your salt intake. 10:30 Bonus: know the
factors that put you at higher risk. 11:15 Music: Yung Logos - Echoes Francis Preve -
Atmospheria https://www.youtube.com/audiolibrary/...

SUMMARY -Our bones do contain 99.5% of the total calcium in our body, so to keep
osteoporosis at bay, the first thing to do is make sure you consume enough of this nutrient. The
best sources of calcium are sardines, canned salmon, soybeans, tofu, almonds, cheese, milk,
spinach, and orange juice. -Vitamin D is involved in numerous processes, including brain
function. It’s also essential for healthy bones and teeth simply because it helps to absorb
calcium. Your best sources of vitamin D are fatty fish like tuna and salmon, dairy products,
cereals, beef liver, cheese, and eggs. -Never go on a crash diet or a low-calorie diet, and try not
to put on too much weight, especially in short periods of time. Adopt a healthy lifestyle, opt for a
well-balanced diet plan, and stay physically active. -To help your bones stay healthy for as long
as possible, you need to keep them in shape with physical activity: weight-bearing types of
exercise: weight training, brisk walking, jogging, and even dancing. -Start by reducing the
amount of nicotine you get every day until you feel like quitting for good. Not only will your
bones thank you but your entire body will benefit from it. -It’s safe for the average adult to have
up to 400 mg of caffeine a day. That equals 4 cups of brewed coffee. If you drink more than that,
your bones might suffer from it. -The average adult male needs 1.6 g, and the average female
requires 1.1 g of omega-3 per day. You can get your omega-3 from fatty fish (like mackerel),
seafood, walnuts, and chia seeds. -To get collagen naturally, include fish, gelatin, citrus fruits,
bone broth, eggs, pumpkin seeds, and bell peppers in your diet. Since it’s very hard to get the
required amount of collagen from these products, you may want to try supplements. -Protein is
a source of meat on your bones, so it’s no surprise that athletes consume it in huge amounts to
bulk up. Sources of protein include seafood, white-meat poultry, milk, cheese, eggs, and beans.
-The American Heart Association recommends no more than 2,300 mg salt per day and an ideal
limit of no more than 1,500 mg per day for most adults. -Studies prove that women aged 50 and
older have a rate of osteoporosis 4 times higher than men of the same age. We start to lose
bone mass after we turn 30.