Many people entering middle age are susceptible to osteoporosis, increasing the risk of bone fractures and bone and joint diseases, according to the health website Healthline (USA).

To keep bones strong, people need to apply the following methods:

Get enough calcium

Calcium plays an extremely important role in bone health, so everyone needs to get enough calcium in their daily diet. Adults aged 19 to 50 need about 1,000 mg of calcium per day. Meanwhile, the recommended amount for women aged 51 and over and men aged 71 and over is 1,200 mg per day.

The best sources of calcium are milk, almonds, broccoli, kale, salmon, sardines, and soy products.

Bone screening

People at high risk of osteoporosis, such as older women, should have a bone density screening test to check for bone problems. The most common method is an X-ray. The hips and spine are often scanned.

People who should get a bone density test include women 65 and older, men 70 and older, and anyone who has ever had a fracture. People at high risk of falling, such as people with Parkinson's disease or other chronic conditions, should also get a bone density test.

Practice

Regular exercise helps maintain bone density and slows bone loss. Exercises can include walking, jogging, climbing stairs, chin-ups, push-ups, or lifting weights.

Exercise stimulates bone cells, which helps increase bone density. Thicker, stronger bones reduce the risk of fractures. The U.S. Centers for Disease Control and Prevention (CDC) recommends that at least two strength training sessions per week are enough to maintain bone density without medication.

Vitamin D supplement

For bones to absorb calcium, vitamin D is needed. Adults aged 19-70 need about 600 IU of vitamin D per day.

The skin can synthesize vitamin D when exposed to sunlight. Therefore, experts recommend sun exposure for 15 to 20 minutes/day. In addition, people can get vitamin D from foods such as salmon, tuna, mushrooms, eggs, milk, cereals and supplements when needed, according to Healthline .