Sorry to learn that you feel your bones are weak. I am not sure how you came to that conclusion, you just can't say your bones are weak or strong unless you test your bone density which at your age is not needed
Nevertheless it’s never too early or too late to be thinking about your bones! Try these seven tips to keep your bones strongs!
1. Choose calcium
-rich foods like: •Milk
Choose non-dairy sources of calcium as well, such as fortified soy and rice
beverages, canned salmon with bones, leafy green vegetables, beans
, nuts, seeds and fortified orange juice
. 2. Get enough vitamin D
Vitamin D helps you absorb calcium in foods. You can find vitamin D in:
•Fortified soy and rice beverages
•Fortified yogurts 3. Get enough nutrients for healthy bones Potassium
, vitamin K
help your body absorb and use calcium. Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains and fish. Protein
helps to build muscle, which helps keep bones strong. Choose protein-rich foods such as meat
, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts and seeds.
4. Stay active Aim to be active for at least 150 minutes each week. Here are some ideas to help keep your bones strong. Try:
•Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf.
•Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong.
•Stretching exercises like yoga and tai chi to help improve balance
and coordination, which will lower your risk of falling and breaking bones.
5. Limit caffeine
Having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 400 mg of caffeine per day for adults (about 2-3 cups of coffee
per day). Pregnant
and breastfeeding women should have no more than 300 mg caffeine per day.
6. Limit alcohol Drinking alcohol can contribute to bone loss. If you drink, have no more than 2-3 drinks per day.
7. Don’t smoke or try to quit If you smoke, you may have faster bone loss and a higher risk of bone fractures than non-smokers
I hope this information help.