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20 Ways to Slash Your Risk of Bone Fractures

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5. Eat more fish

Supplementing is good, but eating fatty fish is better (and tastier). Try to include more vitamin D-rich foods in your diet, such as salmon—just three ounces of cooked salmon packs approximately 450 IUs of the bone-friendly vitamin.

Two canned sardines offer about 50 IUs, as stated by the National Institutes of Health’s Office of Dietary Supplements. If you like tuna more, rest assured! Three ounces of canned tuna packs more than 150 IUs. To reach your daily quota of vitamin D, eat more fish!

6. Jump

In a study, women who jumped 20 times a day on average for about four months were able to build a stronger hip bone mineral density than those who didn’t jump at all. According to the American Journal of Health Promotion, this physical exercise helps your body rebuild stronger bones.

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