Bone health is a vital component of overall well-being, influencing mobility, strength, and quality of life. Adequate nutrition and regular exercise are the most effective lifestyle interventions for maintaining optimal bone mineral density (BMD) and reducing the risk of osteoporosis and fractures. This article reviews dietary components and types of physical activity that support skeletal health throughout the lifespan.
Bones are dynamic tissues that undergo continuous remodeling—a balance between bone formation by osteoblasts and bone resorption by osteoclasts. Peak bone mass is typically achieved by the third decade of life, after which bone loss gradually accelerates, especially in postmenopausal women and older adults. Nutritional intake and physical activity are modifiable factors that significantly influence this process.
Optimal bone health is achieved through a synergistic approach involving balanced nutrition and regular physical activity. A diet rich in calcium, vitamin D, protein, and other micronutrients, combined with consistent weight-bearing and resistance exercises, can significantly reduce the risk of osteoporosis and fractures, promoting longevity and independence.
