What makes bones strong

For babies and children, see vitamins for children. Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram IU vitamin D supplement all year round. These groups are:. If you've been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis drug treatments if they have concerns that your calcium intake may be low.

Women lose bone more rapidly for a number of years after the menopause when their ovaries almost stop producing oestrogen, which has a protective effect on bones. There are no specific calcium or vitamin D recommendations for the menopause, however a healthy balanced diet, including calcium, summer sunlight and vitamin D supplements, will help slow down the rate of bone loss. Non-vegans get most of their calcium from dairy foods milk, cheese and yoghurt , but vegans will need to get it from other foods.

The vegan diet contains little, if any, vitamin D without fortified foods or supplements but, for everyone, sunlight on the skin in spring and summer is the main source of vitamin D. Remember to cover up or protect your skin before it starts to turn red or burn see how to make vitamin D from sunlight. Read more about sources of calcium and vitamin D in the vegan diet.

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily. Vitamin D sometimes labeled vitamin D3 helps the body absorb calcium. But most kids don't eat many foods that contain vitamin D.

Because vitamin D is so important, health care providers recommend all kids take a vitamin D supplement if they don't get enough in their diet. Even babies need to take vitamin D unless they're drinking at least 32 ounces of formula per day.

Ask your doctor, nurse practitioner, physician assistant, or a dietitian how much vitamin D your child needs and the best way to get it. Protect your child's skin with sunscreen , clothing, and shade. Besides foods and supplements, people get vitamin D from sun exposure.

So protect skin to prevent skin cancer and early aging. Activities like walking, running, jumping, and climbing are especially good for building bone. They are called weight-bearing activities because they use the force of our muscles and gravity to put pressure on our bones.

Call Related: 7 Foods Packed with Vitamin C So, regardless of your age, here are some simple ways you can build healthy bones NOW to avoid the onset of osteoporosis. Consistently do yoga In , Dr. Jump rope The exercises that build bones involve a lot of impact, and one of those is jumping rope, according to rheumatology professor Dr. Cut back on the coffee and soda Studies show that there is a possible link between bone density loss and caffeinated beverages such as colas and coffee.

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