Final answer:
To improve bone health, engage in regular exercise, consume a healthy diet rich in calcium and vitamin D, and avoid risk factors such as smoking and excessive alcohol consumption.
Step-by-step explanation:
According to the U.S. Surgeon General, there are several strategies to improve bone health:
- Engage in regular exercise: Exercise stimulates bone building and helps maintain or increase bone mineral density. Good weight-bearing exercises include weight training, dancing, stair climbing, running, and hiking. Aim for at least 30 minutes of exercise most days of the week.
- Consume a healthy diet: Eat foods rich in calcium and vitamin D, such as milk, yogurt, cheese, Chinese cabbage, kale, and broccoli. Many fruit juices, fruit drinks, tofu, and cereals also have calcium added to them. Teenagers should aim for 1300 mg of calcium daily.
- Avoid risk factors: Quit smoking, reduce alcohol consumption, and avoid drinking carbonated beverages.