Weak bones increase fracture risk and impact mobility. Pain or stiffness in bones and joints signals a need for care. Here are seven weekly habits to maintain bone health.

**Engage in regular physical activity.** Exercise is vital for protecting bone health. Strength training at least two times a week benefits overall well-being. For those unable or unwilling to run or jump, low-impact, weight-bearing exercises like walking, dancing, and climbing stairs are excellent for bones.

**Prioritize nutrients to slow bone aging.** Beyond calcium, the body requires other key nutrients like protein, magnesium, and vitamin K to build and maintain bone structure. Protein and vitamin K are crucial for forming bone cells and building muscle. Isoflavones, found in soy foods such as tofu, tempeh, and edamame, can also slow bone loss post-menopause. If your diet lacks sufficient calcium and vitamin D, supplements can help fill gaps. Nutrient absorption improves when combined with calcium- and vitamin D-rich foods in a balanced diet.

**Include prunes in your diet.** The blend of polyphenols and boron in prunes helps reduce bone loss. Prunes also contain other bone-supporting nutrients, including fiber, magnesium, potassium, vitamin K, and copper. Try blending prunes into smoothies, chopping them, or eating them as a snack.

**Limit sodium intake.** High sodium levels can lead to calcium loss and weaken bone density over time, in addition to affecting blood pressure. Cut back on ultra-processed foods. Season dishes with herbs, ginger, citrus, or vinegar instead of salt to protect both heart and bone health. Make it a habit to read food labels to monitor daily sodium consumption.

**Emphasize vitamin D.** Vitamin D is crucial for calcium absorption. However, most individuals do not get enough through food or sun exposure. While sunscreen protects skin from wrinkles and damage, it also limits the body's vitamin D production. Aim to consume foods like salmon, UV-exposed mushrooms, and vitamin D-fortified soy milk. Additionally, spend 15-20 minutes daily with skin exposed to sunlight to help the body synthesize vitamin D.

**Get sufficient sleep.** During sleep, the body repairs tissues, balances hormones, and regulates bone regeneration. Hormones play a key role in bone density, especially during menopause when estrogen levels begin to decline. Estrogen supports bones by preventing bone cell breakdown and promoting new bone cell production. It also protects bone tissue by inhibiting inflammation and cellular oxidation. A scientific diet and lifestyle help prevent estrogen decline, specifically: avoiding smoking, exercising regularly, and consuming a balanced diet rich in isoflavones, magnesium, vitamin K, protein, calcium, and vitamin D.

By Le Nguyen (According to Eating Well)