As we age, maintaining strong bones becomes increasingly important to prevent conditions like osteoporosis and fractures. Bone density naturally decreases over time, but with the right lifestyle choices, you can slow this process and keep your bones healthy. Here are key strategies to support bone strength throughout your life.

1. Get Enough Calcium

Calcium is the primary building block of bones. Adults over 50 should aim for 1,200 mg of calcium daily. Good sources include:

• Dairy products (milk, yogurt, cheese)
• Leafy greens (kale, spinach, collard greens)
• Fortified foods (orange juice, cereals, plant-based milks)
• Fish with edible bones (sardines, salmon)

2. Prioritize Vitamin D

Vitamin D helps your body absorb calcium. Many people are deficient, especially in winter. To boost levels:

• Spend 10-15 minutes in sunlight daily (with sunscreen)
• Eat fatty fish, egg yolks, and fortified foods
• Consider a supplement (600-800 IU daily for most adults)

3. Engage in Weight-Bearing Exercise

Bones strengthen in response to stress. Aim for at least 30 minutes of weight-bearing exercise most days, such as:

• Walking, jogging, or hiking
• Dancing or stair climbing
• Strength training with weights or resistance bands

4. Avoid Bone-Damaging Habits

Certain behaviors accelerate bone loss:

• Smoking: Reduces calcium absorption
• Excessive alcohol: More than 2 drinks/day interferes with bone formation
• High-sodium diets: Increase calcium excretion
• Sedentary lifestyle: Leads to faster bone density decline

5. Consider Bone Density Testing

Women over 65 and men over 70 should discuss a DEXA scan (bone density test) with their doctor. Earlier testing may be recommended if you have risk factors like:

• Family history of osteoporosis
• Long-term steroid use
• Early menopause
• History of fractures after age 50

6. Eat a Bone-Healthy Diet

Beyond calcium and vitamin D, bones need:

• Protein: Builds bone matrix (lean meats, beans, nuts)
• Magnesium: Found in nuts, seeds, whole grains
• Vitamin K: In leafy greens, supports bone proteins
• Omega-3s: Reduce inflammation (fatty fish, flaxseeds)

7. Fall Prevention Strategies

Protect bones by avoiding fractures:

• Remove tripping hazards at home
• Install grab bars in bathrooms
• Wear supportive, non-slip footwear
• Improve balance with tai chi or yoga
• Have vision checked regularly

By incorporating these habits, you can significantly reduce age-related bone loss and maintain mobility and independence well into later life. Start today—your future self will thank you!

Always consult your healthcare provider before making significant dietary changes or starting new supplements.