Start supporting your bones now

What do you do to support your bone and joint health? Many people wait until their bones start to ache before they take action to protect them, but by then a lot of the damage has already been done. Just like with cardiovascular health, it's important to do things to take care of your bones while you're young.

The National Osteoporosis Foundation reminds people that when they think about staying healthy, they can't just focus on preventing things like heart disease –  they also need to focus on their bones. According to the organization, if people don't do things to help boost their joint health, they may develop conditions that can leave them vulnerable to having brittle bones that can break because of something as simple as a sneeze.

Recently, Time Magazine published an article with tips on how to build healthy bones and keep them strong.

Vitamins, minerals and family
First, the news source pointed out that when people think {of} bones, they usually think of calcium. Yogurt, cheese, milk, spinach and collard greens are all good sources of this mineral. However, calcium is not enough without vitamin D, since these two work together to help the bones absorb the nutrients they need. There are many ways to increase vitamin D levels. It can be found in salmon and fortified milk, as well as in supplements. However, the best way to get the body to produce this nutrient is to get 10 to 15 minutes of sun exposure each day.

Another nutrient that may improve bone health is vitamin K, which can stimulate calcium absorption. This vitamin is found in kale, broccoli, Swiss chard and spinach.

Also, like many other conditions, you may be able to predict the future of your bone health by examining your family's history with bone issues. If grandma has trouble with her joints and bones, then chances are you will as well.

Stay activeTime added that regular exercise is crucial to bone health. When you're overweight, you're putting a great deal of pressure on your bones and joints, which isn't good for them. The news source recommended weight-bearing exercises such as running, walking, jumping rope, skiing and stair climbing to help strengthen the bones

Remember, just like with the rest of your body, it's important to keep your bones in good condition, so start doing things to protect them sooner rather than later.