Best Tips for Keeping Your Bones Strong as You Age

Throughout the aging process, our bones also become more fragile. We tend to lose bone mass, which is a natural process that happens as we get older.

The bones are at their strongest between the ages of 25 and 30. After 40, we are slowly starting to lose bone strength. Luckily, there are many successful ways to slow down and prevent this process!

First of all, you should increase your daily intake of calcium – it’s the best way to preserve bone structure. Get enough vitamin D, and make sure you’re taking the right daily doses of vitamin K. Avoid the extensive use of vitamin A, but ensure you’re consuming just enough of it through your diet.

Maintaining a healthy weight is especially important. To manage your weight successfully, incorporate strength training into your daily routine. It can do wonders for your bones, as well as for your overall health!

Foods rich in magnesium and zinc are also beneficial for healthy bones. Eat plenty of fruits and vegetables, and remember to practice good posture. Stand straight, sit correctly, and engage in regular physical activity.

Note that you should never take medications on your own. Always discuss them with your doctor, as different medications can have different effects on your bone health. Stay informed, and never underestimate the importance of professional advice.

Effects of Aging on Bones

As the years pass, our bones undergo many changes, impacting our overall bone health. Understanding them is key to maintaining strong bones and minimizing risk factors that lead to brittle bones and fractures.

Here’s a look at how aging affects your bones.

Decrease in bone mineral density: Over time, bones lose minerals, especially calcium. This makes bones less dense and more fragile.
Reduction in peak bone mass: Peak bone mass is the highest level of bone strength. As you age, this peak gradually declines, making bones weaker.
Weakening of bone structure: Aging leads to more porous, fracture-prone bones.
Slower bone cell regeneration: The regeneration of bone cells slows down with age. It impacts the body’s ability to repair and renew bone tissue effectively.
Increased risk of breaking bones: With weakened bones, the risk of breaking them becomes higher, especially in case of falls or accidents.
Gradual bone loss: Most people have their strongest bones between the ages of 25 and 30. After 40, we start to lose bone mass slowly.
Changes in hormone levels: Hormonal changes, especially in women post-menopause, can accelerate bone loss.
Impact of lifestyle factors: Certain lifestyle choices can worsen the age-related decline in bone health. If you wish to keep your bones healthy, you need to proactively manage your diet and lifestyle.

Having all of this in mind, let’s see how you can maintain healthy bones while aging. Follow the tips we’ve provided below, and you’ll see improvements both in your bone health and your overall well-being.

Increase Calcium Intake

Increasing your calcium intake is crucial to keep your bones strong as you age. Calcium helps with bone formation, and it’s vital for bone-forming cells.

Males between 51 and 70 years should aim for 1,000 mg of calcium daily, and those over 70 should increase this to 1,200 mg, according to the National Institutes of Health. Similarly, females aged 51-70 and those over 70 should consume 1,200 mg of calcium each day.

Include calcium-rich foods in your diet to help your body absorb calcium effectively. Calcium is mostly found in dairy products like milk, yogurt, and cheese. About 72% of the calcium we eat in the U.S. comes from these dairy sources.

But there are also non-dairy options, like canned sardines and salmon (with bones), and vegetables such as kale, broccoli, and bok choi. You can also find foods fortified with calcium, like many fruit juices, tofu, and cereals. Some juices use calcium citrate malate, a type of calcium easily absorbed by our bodies.

Additionally, calcium supplements can be beneficial if your diet lacks sufficient calcium. Be sure to consult your doctor before starting any supplements.

Foods rich in vitamin D are also essential as they promote calcium absorption. This combination of calcium and vitamin D can truly do wonders for your bone health!

Get Plenty of Vitamin D

Vitamin D is key in supporting bone health. Adults up to 70 years old need at least 600 international units (IU) of vitamin D daily, while adults over 70 should get at least 800 IU each day.

Vitamin D aids in replacing old bone cells with new, stronger ones. It helps your body use calcium, which is crucial for strong bones. Plus, getting enough vitamin D is even more essential for seniors with low body weight.

Oily fish like salmon, mackerel, and sardines are excellent sources to increase your vitamin D intake. Egg yolks, red meat, and liver also provide vitamin D. Some foods are fortified with vitamin D, including certain breakfast cereals, plant milk, and fat spreads.

While eating vitamin D-rich foods is a great way to maintain bone density, you should also get enough vitamin K – it helps prevent bone breaks and osteoporosis. However, be cautious with the amount you consume. Too much vitamin K might have adverse effects, especially if you’re on certain medications.

Monitor Your Vitamin K Intake

Getting the right daily dose of vitamin K is essential for older adults. The recommended daily amount of vitamin K is 120 micrograms (mcg) for adult men aged 19 and above and 90 mcg for adult women of the same age group.

Vitamin K plays a key role in blood clotting and maintaining strong bones. A severe deficiency in this vitamin can lead to increased bruising and bleeding, as it causes blood to clot more slowly. Moreover, it might impair bone quality and increase the risk of osteoporosis, a condition characterized by reduced bone density and fragile bones.

You can find vitamin K in leafy green vegetables such as spinach, kale, broccoli, and lettuce. It’s also present in vegetable oils and certain fruits like blueberries and figs, as well as in meat, cheese, eggs, and soybeans. All of these foods protect bone health.

Being cautious about vitamin A intake is equally important. Excessive vitamin A can lead to bone breakdown. The key is to find the right balance in your diet. You need to consume enough vitamin A for overall health, but not so much that it negatively affects your bones.

Avoid Excessive Vitamin A

Vitamin A is found in foods like eggs and milk. You can also get it from fruits and vegetables, such as carrots, tomatoes, and mangoes. For men over 51, the goal is to have 900 mcg of Retinol Activity Equivalents (RAE) of vitamin A daily. Women over 51 should aim for 700 mcg RAE each day.

While vitamin A is crucial for vision, immune function, and skin health, too much can do more harm than good. High vitamin A levels, particularly in the form of retinol, can lead to low bone density. This means bones can become weaker and more prone to fractures. Striking the right balance is key to maintaining strong bones.

Other foods rich in vitamin A that promote bone growth include liver and certain fish (mackerel, salmon, herring). These should be consumed in controlled amounts. The right, balanced diet leads to increased bone mineralization – a process vital for developing and maintaining bone strength.

Maintain a Healthy Weight

As we age, our bodies change, and so do our nutritional needs. Keeping a healthy weight helps in many ways, including reducing the stress on bones and joints.

First, it’s really important to stay active regularly. Simple exercises like walking, swimming, or gentle aerobics are great choices. Adding some moderate strength training to these activities can also make a big difference in how easily you move around. Regular exercise helps manage weight, improves mobility, strengthens muscles (which in turn supports your bones), and helps relieve joint pain.

Balanced nutrition plays a significant role, too. Eating various nutrient-rich foods ensures you get the essential vitamins and minerals needed for new bone growth. Include plenty of fruits, vegetables, lean proteins, and whole grains in your diet.

Moreover, keeping a healthy weight can help slow bone loss as you age. Consult with a healthcare professional or a dietitian to create a diet and exercise plan that’s right for you.

Incorporate Strength Training

There are numerous health benefits of regular exercise, including more muscle strength, better sleep quality, improved balance, and so much more. Incorporating strength training into your daily routine is key to maintaining good bone health, especially as you age.

Older adults should aim for a weekly mix of balance, aerobic, and muscle-strengthening exercises totaling 150 minutes, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

If you’re not sure where to start, here’s a simple guideline.

Consult with a healthcare professional: Before starting any exercise program, talk with a doctor or physical therapist. They can provide personalized advice based on your specific condition and limitations.
Start slowly: Begin with low-intensity activities and gradually increase the duration and intensity.
Choose the right activities: Focus on exercises that are safe for your body.
Listen to your body: Pay attention to your body’s signals. If an exercise causes pain or discomfort, stop and adjust your approach.
Stay consistent: Try to exercise regularly within your capacity. Consistency is key to gaining health benefits, even if the sessions are short.
Seek support: Joining a group or finding a workout buddy can provide motivation and make exercising more enjoyable.

Weight-bearing exercises, where you work against gravity, are highly useful. These include walking, stair climbing, and dancing. Such activities help in building healthy bones by stimulating the bone cells to grow and strengthen.

Try adding resistance training exercises to your routine. They involve using weights or resistance bands to challenge your major muscle groups. This type of workout helps protect bone cells and improves your overall muscle strength, balance, and coordination.

When you do resistance training, you’re not just exercising your muscles but also helping protect bone structure. You’re placing a gentle yet effective stress on your bones, supporting bone health.

To maintain good bone health and keep your strength during workouts, be sure your meals contain plenty of foods high in magnesium and zinc. These foods can significantly enhance your workout performance and recovery. Stay hydrated and consume various fruits and vegetables for overall nutrient balance.

Eat Foods Rich in Magnesium and Zinc

For adults over 19, men should aim for 11 mg of zinc daily, while women should get 8 mg. As for magnesium, women over 50 should consume 320 mg each day, and men over 50 should aim for 420 mg daily.

For magnesium, great sources include whole wheat, spinach, quinoa, almonds, cashews, peanuts, dark chocolate, black beans, edamame, avocados, fish, bananas, and yogurt. If you’re not getting enough magnesium from your diet, a high-quality mineral supplement could be helpful.

Zinc-rich foods mainly consist of meat, fish, and seafood, with oysters containing the highest amount per serving. Beef is also a significant source in the U.S., largely due to its common consumption. Other sources of zinc include eggs, dairy products, beans, nuts, and whole grains.

However, the zinc from plant-based sources (beans, nuts, and grains) is harder to absorb because of phytates.

Phytates are found in plants, and they can grab onto minerals like zinc in our intestines. When they do this, they form an insoluble complex that our bodies can’t absorb well. So, even though these plant foods have zinc, we don’t get as much of it as we would from animal foods.

Consume More Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and other nutrients. Having plenty of fruits and veggies in your diet is a great way to help prevent weak bones and keep them healthy as you get older.

Let’s take a look at the specific fruits that are beneficial for your bones.

Apples: Rich in antioxidants and vitamin C – they aid in bone health.
Bananas: They’re high in potassium, which can prevent bone loss.
Oranges: They’re a great source of vitamin C. You can also try calcium-fortified orange juice, a delicious non-dairy source of calcium.
Strawberries: These yummy berries are loaded with vitamin C and antioxidants.
Pineapples: They contain manganese, which is important for bone formation.
Grapes: Rich in antioxidants that support overall bone health.
Papayas: They provide vitamins C and K, both important for bone health.

As for vegetables that support bone health, check the list below.

Spinach: High in vitamin K, which supports bone health.
Broccoli: Rich in vitamins K and C, both crucial for bones.
Kale: Another great source of vitamin K.
Sweet potatoes: They contain manganese and potassium, which help with bone health.
Carrots: Provide vitamin A, which supports bone growth.
Tomatoes: Rich in vitamin C and antioxidants.
Onions: Contain compounds that may decrease the risk of weak bones.
Bell peppers: High in vitamin C, essential for healthy bones.

Remember, while you definitely need fruits and vegetables, they can’t completely prevent lower bone density on their own. It’s important to pair them with a balanced diet and lifestyle to maintain strong bones.

Practice Good Posture

Good posture aligns our bones and muscles correctly, reducing wear and tear on joints and preventing pain. It helps you build healthy bones and maintain their strength over time.

Here’s how you can practice good posture on a daily basis.

Stand straight: Keep your shoulders back, your stomach in, and your feet about shoulder-width apart.
Sit correctly: Choose chairs with good back support. Keep your feet flat on the floor, and try to avoid crossing your legs.
Sleep properly: Use a firm mattress and a pillow that supports the natural curve of your neck. It’s one of the best ways to increase deep sleep, which is crucial for your body’s overall optimal functioning.
Lift correctly: Bend at your knees, not your waist, when lifting something. Hold the item close to your body.
Use supportive footwear: Wear shoes that provide good support and have non-slip soles to prevent falls.
Stay active: Engage in regular physical activity to strengthen muscles that support good posture.
Perform posture exercises: Do some simple exercises like shoulder blade squeezes. They can strengthen the muscles used to maintain good posture.

Discuss Medications With Your Doctor

Before taking any medications or supplements on your own, you need to discuss it with your doctor. Some medications might leach calcium from your bones, while others can promote calcium absorption. Your doctor will help you choose what’s best for your health.

A medical professional will ensure you get enough calcium in your diet or through supplements. Calcium is key for bone health, but not all sources are the same. Some medications can reduce bone density by affecting how your body uses calcium.

It’s important to note that women generally have less bone tissue than men and lose bone faster due to hormonal changes after menopause. This makes discussions about osteoporosis medication vital.

Additionally, your doctor can advise on the use of collagen supplements. Collagen is a protein that makes up a large part of our bones. Collagen supplements can help in maintaining bone strength, especially if you have a low protein intake.

Moreover, your doctor can guide you on high calcium intake. While you need calcium, too much can have adverse effects.

Finally, your doctor will review all your medications to ensure none negatively impact your bone mass. Sometimes, there might be other options that are easier on your bones but still help with your overall health. That’s why it’s best to get expert advice that fits your personal health history.