How To Maintain Strong and Healthy Bones

As we get older, our bones lose density and mass. This means your bones become more fragile, your height can decrease, your posture can change and your joints can become stiff, causing you to lose flexibility. Because the human body reaches peak bone mass by the age of 30, it is extremely important to take care of your bones. Here are some nutrition and lifestyle habits that can help you maintain strong and healthy bones as you age.

Eat a healthy diet.

Vegetables are a great source of vitamin C, which can stimulate the production of bone-forming cells. In addition, some studies have shown that vitamin C’s antioxidant effects may protect bone cells from damage. In fact, a diet that’s rich in green and yellow vegetables, such as broccoli, cabbage and yellow squash, has been linked to increased bone mineralization during childhood and helps maintain bone mass in young adults.

It's also important to include calcium in your diet, as low intake can contribute to diminished bone density, early bone loss and increase risk of fractures. For men ages 51–70, the recommended dietary allowance is 1,000 milligrams of calcium a day, and that jumps up to 1,200 milligrams per day for women in that age group. Good sources of calcium include dairy products, almonds, broccoli and kale.

Perform strength-training and weight-bearing exercises.

Being active and getting plenty of exercise are important components in helping to keep your bones strong. The two types of physical fitness activities that best promote bone health are weight-bearing and strength-training exercises. Weight-bearing exercises, such as running, hiking, dancing, stair-climbing, elliptical machines and walking, rely on your body weight to give you a good workout. Strength-training exercises, including lifting weights, Pilates, squats, pushups and pullups, strengthen your muscles and your body.

Don’t smoke or vape and limit alcohol consumption.

Many people aren’t aware that smoking and vaping have a direct effect on your bones. When you smoke, the nicotine in cigarettes and vapes causes free radicals to develop. These molecules can attack your body’s natural defenses and impact the hormones that work to keep your bones healthy. Smoking also affects your body’s ability to absorb calcium, which can lead to lower bone density and weaker bones. For information on how to quit smoking, visit the American Lung Association’s “How to Quit Smoking” page.

Heavy alcohol consumption is known to contribute to low bone mass, decrease bone formation and increase the likelihood of fractures. Alcohol can act as a diuretic and lead to dehydration, which has negative effects on bone health. Regularly having more than one alcoholic drink a day for women or two for men may increase the risk of osteoporosis.

Get plenty of vitamin D.

Vitamin D is essential for building strong and healthy bones, as it helps your body absorb calcium. When your body’s vitamin D levels are insufficient, your body can’t produce enough calcitriol (a natural hormone), preventing it from absorbing calcium and keeping your bones strong. While it’s no secret that the most effective way to get vitamin D is through the sun, a diet high in calcium-rich foods can also deliver a healthy dose of vitamin D.

You have only one set of bones in your lifetime — make sure you take proper care of them so you can maintain a healthy lifestyle as you age. Incorporating some of these simple lifestyle changes will help keep your bones strong and healthy.