Fractures aren’t fun at any age, but as you get older, they can lead to
serious complications. That’s why keeping your bones strong is important as
you age.
Fortunately, protecting your bones isn’t overly complicated, and it can
benefit your overall health, too.
The basics of bone health
Bone is living tissue that’s constantly being renewed through a process
called
remodeling. When you’re young, your body makes new bone faster than it breaks down old
bone. As a result, the amount of bone you have increases until you reach
your
peak bone mass, usually between the ages of 25 and 30. After that point, your body makes
slightly less bone than it breaks down. Most people begin losing bone mass
by 40.
Bone mass, also called
bone mineral density
or bone density,
measures the levels of calcium and other minerals in your bones. Bones
containing more minerals are denser. Higher density usually means stronger
bones that are less likely to break.
Many people never lose enough bone mass for it to become a problem. But
others develop
osteopenia, a condition where bone density is lower than normal but hasn’t yet caused
health problems. In more advanced cases, osteopenia can lead to
osteoporosis. This condition occurs when you’ve lost so much bone mass that your bones
are
weak and brittle, which increases your risk of fractures.
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Since fractures become more debilitating with age, it’s important to take
steps earlier in life to preserve your bone strength. Healthy bones depend
on the same habits that promote overall well-being. That means avoiding
smoking, limiting alcohol, eating well, and staying physically active.
Your diet matters
The two major nutrients for promoting bone health are
calcium and vitamin D. Your body needs calcium to keep your bones dense and strong and vitamin D
helps your body absorb it.
Milk and dairy products are the best sources of calcium. Calcium also is
often added to orange juice, soy milk, breads, and packaged cereals.
You also can find it in:
• Green, leafy vegetables, such as broccoli, collards, kale, mustard greens,
turnip greens, and bok choy
• Salmon and sardines that are canned with their bones, although you have to
eat the bones, which are soft
• Almonds, Brazil nuts, and sunflower seed
• Tahini (sesame paste)
• Dried beans
Your body produces vitamin D through sun exposure, but it’s also found in
butter, cheese, fortified milk, fortified cereals, and fish.
Protein
is also important for bone health. Lean proteins you can incorporate into
your diet include:
• Poultry, lean beef, fish, and eggs
• Low-fat dairy, legumes, grains, soy, nuts, and seeds
Other
nutrients
that are important for bone health include:
• Magnesium (found in beans and vegetables)
• Vitamin K1 (leafy greens) and K2 (fermented foods, cheese, chicken)
• Vitamin C (citrus, berries, peppers, broccoli)
• Zinc (seafood, poultry, lentils, nuts)
The role of exercise
Physical activity can help preserve (and even build) bone mass.
Three types of exercise
are especially effective:
• Weight-bearing exercises: Walking, jogging, dancing, stair
climbing, and racket sports all help strengthen bones by forcing them to
work against gravity.
• Resistance training: Using weights, resistance bands, or
bodyweight exercises builds muscle and strengthens bones at the same time.
• Balance training: Activities that improve coordination,
like tai chi or simple balance drills, can reduce your risk of falls.
Fall prevention
Preventing falls is just as important as maintaining a healthy diet and
exercising. One of the best ways to avoid falls is by
wearing shoes with good traction
and avoiding socks or slippers that can slip on smooth floors.
You should also:
• Keep your floors
clear of clutter, electrical cords, and other wires
• Install handrails on stairs and grab bars in bathrooms
• Keep your home well-lit and use nightlights
• Check your footing outdoors, especially in wet or icy conditions
• If you feel unsteady, consider using a cane or walker
Strong bones are essential for staying mobile and independent as you age.
The good news is that it doesn’t require doing anything complicated. By
focusing on the basics — regular exercise, a balanced diet, avoiding smoking
and excessive alcohol, and taking steps to prevent falls — you can help keep
your bones strong well into your later years!