How to Strengthen Your Bones as You Age
As we age, our bones become weaker and more prone to fractures or breaks. However, there are ways to strengthen your bones and reduce the risk of osteoporosis.
Get Enough Calcium and Vitamin D
These nutrients are essential for bone health. Calcium helps build and maintain strong bones, while vitamin D helps the body absorb calcium. According to the National Osteoporosis Foundation, adults aged between 19 and 50 require 1000 milligrams of calcium daily, and those older than 50 require 1200 milligrams. Vitamin D requirements are 600 International Units (IUs) daily for adults up to age 70 and 800 IUs daily for those aged 71 or older.
Good sources of calcium include dairy products such as milk, cheese, and yogurt, as well as leafy green vegetables, and fortified foods. Some examples of vitamin D-rich foods are fortified milk, fish, and egg yolks. However, sunlight is the best source of vitamin D — the body produces it when the skin is exposed to sunlight.
Engage in Weight-Bearing Exercises
Weight-bearing exercises like walking, running, and weightlifting help stimulate bone growth and maintain bone density. Bones are living tissues that respond to physical activity by becoming stronger. To reap the benefits of exercise, you should aim for at least 30 minutes of weight-bearing exercises, three times a week.
Quit Smoking
Smoking can weaken your bones and increase the risk of fractures. According to Harvard Medical School, “smoking is particularly harmful to young people’s bone health, and it can also increase the risk of fractures in older adults.” Quitting smoking can help improve bone health as well as overall health.
Limit Alcohol Intake
Consuming too much alcohol can weaken bones and increase the risk of fractures. The National Osteoporosis Foundation recommends limiting alcohol intake to one drink per day for women and two drinks per day for men.
Eat a Balanced Diet
A balanced diet that includes fruits, vegetables, lean protein, and healthy fats can help maintain overall health and support bone health. According to Catherine J. Hannan, MD, MPH, Director of the Musculoskeletal Epidemiology Laboratory at Harvard-affiliated Hebrew SeniorLife, “a balanced diet rich in fruits and vegetables is essential for bone health. These foods provide antioxidants and other nutrients that can help prevent cellular damage and reduce inflammation, which can lead to bone loss.”
Get Regular Bone Density Tests
Bone density tests can help detect early signs of osteoporosis and allow for early intervention to prevent further bone loss. The National Osteoporosis Foundation recommends getting a bone density test at least once at age 65 or earlier if you have risk factors for osteoporosis.
Maintaining strong and healthy bones is essential for overall health and wellbeing. Following these tips can help reduce the risk of osteoporosis and maintain bone health as you age. As Hannan says, “when it comes to bone health, it’s never too early or too late to make healthy lifestyle changes.”
