Your skeleton is your body’s foundation. It supports your weight, protects vital organs and contains essential minerals like calcium and phosphorus. Unfortunately, your bone density will decrease with age, increasing your risk of fractures and osteoporosis. The good news? There are many ways to strengthen your bones and maintain their health over time. 

1. Prioritize Calcium and Vitamin D

The World Health Organization recommends 500 mg of calcium a day for adults. A healthy, strong skeleton has ample calcium, a mineral that hardens bones. The amount of calcium you need daily to achieve bone health varies depending on your age. However, your doctor may recommend more if you are postmenopausal or at risk of osteoporosis. 

While calcium is vital for bone health, you can’t absorb it efficiently without vitamin D. Your diet is the best way to get more of these essential nutrients.

Excellent sources of calcium include:

• Milk 
• Yogurt
• Cheese
• Almonds
• Tofu 
• Soybeans
• Dark green leafy vegetables 
• Salmon 

Good sources of vitamin D are: 

• Mushrooms
• Egg yolks 
• Orange juice
• Salmon 
• Fortified cereals 
• Milk 
• Sardines 

Sunlight exposure also helps your body produce vitamin D naturally. Supplements can bridge the gap if you don’t get enough from food or sunshine. 

2. Exercise

Regular physical activity is critical for maintaining and building bone mass. The ideal amount depends on your age and activity level. Generally, 20 minutes to an hour of movement daily is enough to strengthen your bones. 

• • Weight-bearing exercises: Walking, jogging and dancing stimulate bone growth.
  • Strength training: Lifting weights, using resistance bands and doing bodyweight exercises like planks and burpees will improve your bone density and muscle strength, reducing the risk of fractures. 
  • Balance training: Tai chi, step-ups, lunges, yoga and walking on unstable surfaces are ways older adults can improve their balance. 

Even the densest bones can suffer fractures due to falls. Keep your home safe and reduce the risk of accidents by removing tripping hazards, wearing proper footwear and improving balance through exercises like yoga or tai chi. 

Simple lifestyle habits like taking the stairs instead of the elevator or setting reminders to stand and stretch every hour can help. Activities like gardening, hiking and dancing also keep you active while improving your bone density and holistic well-being. 

3. Maintain a Balanced Diet With Bone-Boosting Nutrients

Beyond calcium and vitamin D, other nutrients like vitamin K, protein and magnesium contribute to bone strength. A well-rounded diet ensures your bones receive the necessary support. 

• Magnesium: Helps convert vitamin D into its active form. You’ll find it in nuts, seeds and whole grains. 
• Vitamin K: Assists in bone mineralization. Leafy greens like kale and spinach are excellent sources. 
• Protein: Supports bone structure and density. Lean meats, beans and dairy provide essential amino acids. 

Wise dietary choices can reduce bone loss and even improve its density. 

4. Avoid Bone-Damaging Substances 

Poor lifestyle choices can detract from your bone health. Steering clear of these habits can prevent long-term damage.

• Excessive alcohol and smoking: Alcohol interferes with calcium absorption, while smoking reduces blood flow to bones, impairing their ability to regenerate. 
• Unhealthy food choices: Too much coffee, soda, processed snacks, fried foods and high-sodium goods can impact calcium absorption and contribute to its loss over time. 
• Medications: If you take medication long-term, consult your health provider to determine whether it affects bone density. 

If you smoke or drink alcohol, cutting back or quitting can preserve your bone strength. Opt for herbal teas or decaffeinated beverages to reduce caffeine’s impact on calcium levels.

6. Monitor Your Bone Health

Regular checkups and bone density tests can detect early signs of osteoporosis or bone loss. Being proactive gives you a chance to adjust your diet and lifestyle before you experience significant challenges. 

Ask your doctor for a bone density screening, especially if you have a family history of osteoporosis. Early detection will let you take preventive measures, such as improving your diet and adding more weight-bearing exercises to your routine. 

7. Be Aware of Hormones 

Hormones influence bone health differently for men and women. 

• Women: Estrogen is critical for maintaining bone density. Your estrogen levels will sharply decline after menopause, increasing your risk of osteoporosis. Discuss hormone replacement therapy or other preventive measures with a health professional. 
• Men: Testosterone supports bone density, and lower levels in aging men can increase fracture risk. A balanced diet, regular exercise and a medical check can effectively manage your hormonal fluctuations. 

Reducing Fracture Risks as You Age

How can you make your bones stronger? First, be patient. Building and maintaining a healthy skeleton is a lifelong process. Small, consistent habits can make a significant difference. Focusing on nutrition and exercise while adjusting your lifestyle can support your bones and reduce the risk of fractures as you age. 

Author: Beth Rush