If you are one of those people who have once broken a bone, then you most certainly do not want to experience the same pain and agony again.

However, as soon as you recover, you should discuss with your doctor what might have caused the fracture. And preventing any future pain should not be your only motivation. If the fracture was not caused by a severe fall, then brittle bones might be hiding some underlying orthopaedic disorder.

Building healthy and strong bones should always be your priority and here is how you can achieve that through your diet and exercise:

What Should I Do To Protect My Bones ?

One of the things you can do is stick to a diet which is rich in calcium and vitamin D – the building blocks of strong bones.

Recommended daily dosage of calcium for adults is 1,000 mg, and the dose should be increased to 1,200 mg after the age of 50 for women, and after the age of 70 for men. However, most of the people do not take in sufficient amounts of calcium.

Try to include more food rich in calcium in your diet. Dairy products are best, but also some vegetables and other non-dairy foods contain calcium in smaller amounts.

Broccoli and dark leafy greens should be on your menu at least three times a week. Almonds and sardines are also excellent sources of this bone-building mineral.

Many breakfast foods that do not normally contain calcium, like orange juice and cereals, are now fortified with it. Calcium supplements are always an option, if you think you are not getting enough from your diet.

The role of vitamin D is as significant because it helps your body absorb calcium. You should take 600 IU of vitamin D daily, and increase the dosage as you get older, since our bodies’ ability to absorb calcium decreases with age.

Tuna fish and egg yolk are some of the rare natural sources of vitamin D. People with high-sodium diets have a higher need for calcium, since sodium increases the amount of it that we excrete in urine.

Same goes for protein. Although protein is very important for new cells’ growth, so it also helps with keeping the bones healthy.

What Type of Exercise is Best to Reduce My Risk of Another Fracture?

  • Building and maintaining bone density

Just like your muscles, the bones also become stronger if you exercise regularly. There are two types of exercise that affect the density and strength of your skeleton.

The first are weight-bearing exercises. Walking, jogging, going up and down the stairs, playing tennis, and dancing, are all examples of exercises that force you to work against gravity. Unlike swimming and bicycling, for example.

The other type, resistance exercises are those that use muscular strength, such as weights lifting.

  • Reducing the risk of falling

By enhancing your balance and flexibility, you can significantly reduce the risk of falling. Tai chi and yoga are excellent in improving your stability. They also improve the flexibility of the muscles, just like swimming does.

Basically, any exercise that will help you build strong muscles is beneficial for your bones as well. A strong muscular system is necessary to hold the skeleton together.

Regular physical activity also reduces the risks of developing certain heart conditions, colon, breast and prostate cancers, type 2 diabetes, high blood pressure, obesity, as well as depression and anxiety.

This and the fact that exercise is the best way to improve the state of your bones, should be motivating enough for you to remain physically active.

Prevention is important, but also don’t forget to have enough medical supplies at home, in any case!