As we age, bone remodeling naturally slows down. This means we begin losing slightly more bone mass than we gain. Over time, this can increase the risk of osteoporosis and fractures. The good news is that there are many ways to protect and strengthen your bones at any stage of life.
Our Bones Are Changing Constantly
Osteoporosis is a common condition that causes the bones to become weak and brittle as we age. A person’s osteoporosis risk depends on how much bone mass they have around age 30, and how much they lose over time. Promoting bone health starts at an early age, but there is still plenty that adults can do to strengthen their bones as they age.
Being Physically Active Is Essential
Long periods of inactiveness can weaken bones and muscles, increasing the risk of osteoporosis, falls, and other issues. We recommend:
- Performing regular weight-bearing exercise like walking, dancing, step aerobics, tennis, pickleball or simple strength training and more can be vital.
- We also recommend activities like yoga, pilates, stretching and tai chi that can help improve balance and flexibility, while easing joint stiffness.
Eat a Bone-Healthy Diet
As you age, maintaining your appetite and getting the right nutrients is important for keeping muscles and bones healthy. We recommend:
- Calcium is the most important nutrient for bone and teeth health. In addition to dairy products, good sources of calcium include greens (collard greens and broccoli), fish (salmon, sardines, and tuna), and soy products like tofu.
- Vitamin D can help the bones better absorb calcium. Sunlight can be a great source of vitamin D, as can eating oily fish (salmon, trout, tuna), milk, cereals, and orange juice.
- We also recommend asking your healthcare provider about calcium and vitamin D supplements as needed.
Avoid Unhealthy Habits
Certain lifestyle choices can accelerate bone loss. We recommend:
- Not using tobacco products and limiting alcohol intake is highly recommended, as both can decrease bone mass.
- For healthy adults, drinking alcohol in moderation means a maximum of one drink a day for women and up to two drinks a day for men.
Healthy Bones Are Essential for Healthy Living
Taking care of your bones now helps prevent osteoporosis and supports independence as you age. The earlier you take action, the stronger your bones will remain.
For more information on bone health or to schedule an appointment with one of our healthcare providers today, please contact Family Practice Center. We have nine convenient metro Atlanta locations to better serve our patients. And stay up to date on our blog posts for more health and wellness tips, and news.
