Tempe, Arizona (NAPSI) - Any time of year can be the right time to pursue a healthier lifestyle. Fortunately, if you want to have stronger bones, to prevent back pain and have healthier skin, you don’t have to pursue it alone.

A free planning tool is available, designed to help multicultural families plan a healthy year.

In addition to functioning as a calendar/health planner, the guide also contains tips on how to have healthier bones, joints, muscles and skin.

“A Year of Health: A Guide to a Healthy 2014 For You And Your Family” was developed by the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), which is part of the National Institutes of Health.

A Multicultural Approach

“A Year of Health” was created with input from the following communities: African American, American Indian/Alaska Native/ Native Hawaiian, Asian Pacific/ Pacific Islander and Hispanic/ Latino. Versions of the guide tailored to meet the needs of each community are available. For example, the one for Hispanics/Latinos is written in English and Spanish.

Here are some tips from the guide:

Bones—To build healthier bones, you need calcium, which is found in dairy products, green leafy vegetables, tofu, calcium-fortified foods and beverages, and dietary supplements. You also need vitamin D, which you can get from fortified milk, eggs, liver, fatty fish such as salmon, and dietary supplements.

Back Pain—To prevent back pain, exercise often and keep your back muscles strong and flexible.

Healthy Skin—To keep skin healthy, exercise to increase blood flow to the surface of the skin. Also, eat a balanced diet, get enough sleep and use sunscreen if you are outdoors for more than a few minutes.

The NIAMS supports research into the causes, treatment and prevention of arthritis and musculoskeletal and skin diseases. It also trains scientists to carry out this research and provides information and resources on conditions of the bones, joints, muscles and skin.

Order your free “A Year of Health” planner. Call the NIAMS Information Clearinghouse toll- free at (877) 226-4267 [TTY: (301) 565-2966] or visit the website at www.niams.nih.gov/multicultural to download a copy.