Healthy habits and smart eating choices are crucial for overall well-being, but bone health is often overlooked.

The Bone Health and Osteoporosis Foundation projects 3 million osteoporosis-related fractures worldwide by 2025, highlighting the need for proactive bone care.

Orthopedic oncologist Dr. Abigail Tud stressed the link between diet and bone health, particularly calcium intake.

"The simplest way to address this is by increasing calcium intake," she said. "For younger girls, it can be as easy as drinking fortified milk."

She noted accessible calcium sources include taho, tokwa, soy milk, cheese, fish, sardines, nuts, and leafy greens like bok choy.

The Food and Nutrition Research Institute recommends a minimum daily calcium intake of 750 milligrams for adult Filipinos.

Experts, however, warn that phytates in beans and wheat bran can hinder calcium absorption. Soaking beans and consuming wheat bran separately from calcium-rich foods can help. Excessive protein and sodium intake can also increase calcium excretion.

Health experts recommend limiting sodium intake to below 2,300 mg daily and moderating consumption of caffeinated and alcoholic beverages.

Vitamin D is also crucial for bone health, found in oily fish, egg yolks, and fortified foods.

"Daily exposure ranging from 5 to 30 minutes between 10 a.m. and 3 p.m. are good for your bones, just make sure to apply sunscreen for protection," Tud said.

She also recommends 15-30 minutes of daily resistance exercises.

Data from the 2021 Expanded National Nutrition Survey shows approximately 97 percent of Filipino adults aged 19 to 59 and 96 percent of those over 60 are calcium deficient. The Osteoporosis Society of the Philippines Foundation Inc. estimates 10.2 million Filipinos could have osteoporosis by 2050.