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Bones are the body’s foundation, providing support and structure and giving protection to organs. Peak bone mass is reached when you’re in your late twenties, and, after this, it is vital to continue to get adequate calcium, exercise, and vitamin D to maintain the bones you’ve built.

Poor bone health affects 2 in 3 Australians and can lead to serious fractures which can cause chronic pain, disability, and loss of independence. Taking some simple actions can give your bones the best chance of remaining strong.

Looking after your bones is important to keep them strong and healthy. This will reduce aches and pains, as well as your risk of fractures and even osteoporosis (brittle bones). Strong bones are key to leading long, healthy, active, and independent lives.

The four simple actions you can take to build and maintain healthy bones include:
1. Increase daily serves of calcium through dairy products or seeds, sardines and canned salmon;
2. Go for a walk or commit to some new form of regular exercise; any weight bearing exercise will increase bone strength, for maximum bone strength opt for high intensity exercise with tennis and basketball followed by running as best sports for bone density;
3. Spend time outdoors to get more vitamin D; and
4. Regular chiropractic treatment from an early age.

Chiropractic care focuses on the musculoskeletal system, particularly the spine. Chiropractors use a variety of manual techniques, including spinal adjustments or manipulations, to address misalignments or dysfunctions in the musculoskeletal system. Chiropractors believe that restoring proper alignment through adjustments can alleviate pain, improve function, and promote the body’s ability to heal itself. When the bones and joints are aligned properly the bone density will line up to reduce the likelihood of loss of bone density.

When it comes to bone health specifically, the most well-established factors are a balanced diet rich in calcium and vitamin D, regular weight-bearing and resistance exercises, and other lifestyle factors such as avoiding smoking and excessive alcohol consumption.