Ensure you consume enough calcium-rich foods like dairy products, leafy greens, fortified plant-based milk, and almonds. Calcium is a fundamental building block for bones.
Vitamin D aids in calcium absorption. Include sources like fatty fish, fortified cereals, egg yolks, and spending time in sunlight to maintain optimal levels.
Balanced protein intake from sources like lean meats, beans, and legumes supports bone health and muscle strength.
Magnesium-rich foods like nuts, seeds, whole grains, and spinach contribute to bone density and help maintain strong bones.
Excessive salt and caffeine can lead to calcium loss. Moderation in consuming salty foods and caffeinated beverages is advisable.