Professor Heike Bischoff-Ferrari, director of the Centre on Aging and Mobility at the University of Zurich, wrote a report to welcome the World Osteoporosis Day which falls on 20 October. In the 24-page report, Bischoff-Ferrari three-step strategy to promote healthy bones and muscles get stronger.

“Simply put, no matter how old you are, you can optimize your bone health by following these three important steps,” said Bischoff-Ferrari.

First, says Bischoff-Ferrari, you must ensure that adequate vitamin D intake. Second, your diet should include the amount of calcium and protein that are sufficient. Finally, you should make sure if you do the exercises bear weight and muscle strengthening exercises every day.

Bischoff-Ferrari emphasized that the combination of these three components are necessary for strong bone formation that can be run effectively. “The benefits of a healthy diet and adequate vitamin D increases the benefits of exercise. So did the opposite,” he said.

Here are some important points in the report of Bischoff-Ferrari:

Smoking, alcohol, and less weight (body mass index below 19) proved to have a negative impact on bone health.
Daily physical activity is absolutely essential for bone and muscle strength at all ages.
The most effective exercise is to bear the weight of activity such as walking, climbing stairs, jumping or brisk walking and muscle strengthening exercises like weight lifting.
Bear weight training programs that can improve gait speed, muscle strength and balance. In elderly people, exercise may reduce the risk of falls by 25-50 percent.
Seniors with a decreased intake of protein is more susceptible to muscle weakness, sarcopenia and frailty. Everything can increase the risk of falls and fractures.
Intake of calcium and protein that can reasonably be achieved through a nutritious diet that includes dairy products, nuts, some calcium-rich vegetables, fruit and mineral water. Dairy products have the highest calcium and also provide protein.
Vitamin D is produced in the skin after exposure to sunlight. Sources of vitamin D in foods is rather limited. Vitamin D is found in fatty fish and eggs.
Production of vitamin D in the skin decreases with age. Therefore, seniors have the ability to produce vitamin D four times lower compared with young adults.