Your bones are the framework of your body. That’s why it’s crucial to make sure they stay healthy and strong. As you age, you will begin to experience a gradual loss of bone mass, but take heart. There are things you can do to up your bone mass:
- Increase Your Calcium Intake
It’s nothing new that drinking milk and healthy bones go hand in hand. Milk is rich in calcium, which is essential for bone and teeth development. Other foods that are packed with calcium include yogurt, cheese, and dark green leafy vegetables like collard greens and spinach. - Think Vitamin D
When you’re exposed to the sun for short periods of time, your body produces vitamin D, which is important for bone health. If possible, sit in the sun a few times a week for approximately 10 minutes. Just don’t overdo it, as too much sun is harmful to your skin. Also, add foods to your diet that are rich in vitamin D like shrimp, eggs, tuna and orange juice. - Reduce Caffeine
When you consume too much caffeine, you’re not doing your bones any favors. Too much caffeine can impeded your body from absorbing calcium, so it’s best to keep your caffeine intake to a minimum. - Do Your Family Homework
Brush up on your family history by asking about the bone density levels that run in your family. If a parent or sibling has had osteoporosis, you are more at risk for getting the disease, as well. - Exercise
Being active is key for bone health. In fact, lack of exercise can put you at greater risk for osteoporosis. The best exercises for strengthening your bones are those that are weight bearing like walking, running, climbing stairs and jumping rope. Lifting weights is also an excellent way to boost bone strength.
Frequently asked questions
What is the best way to keep bones strong as you age?
Weight bearing exercise combined with enough calcium and vitamin D is the most reliable way to maintain bone strength. Walking, stair climbing and resistance training signal the skeleton to hold onto density, while swimming and cycling, though excellent for fitness, do not load bone in the same way.
How much calcium do adults need each day?
Most adults need roughly 1,000 to 1,200 mg of calcium per day, with the higher end applying to women after menopause and adults over 70. Food sources are preferred where possible, and vitamin D is required for that calcium to be absorbed at all.
Does exercise actually rebuild lost bone?
Exercise cannot fully rebuild bone that is already lost, but it slows further loss and improves strength, balance and resistance to falls. Because most fractures in older adults follow a fall, the balance benefit matters as much as the density benefit.
When should I have a bone density scan?
Bone density screening is commonly recommended for women around age 65 and men around 70, and earlier for anyone with a previous fragility fracture, long term steroid use or a strong family history. Ask your physician whether your history justifies earlier testing.
Can I still protect my bones if I already have bone loss?
Yes. Even after a diagnosis of low bone density, nutrition, resistance training, fall prevention and, where appropriate, medication can slow further decline. The earlier the plan starts, the more bone there is to protect.
Reviewed by Dr. Richard Scheinberg, MD, a board-certified orthopedic surgeon in Santa Barbara with 40 years of surgical experience.
