May 19, 2025
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.
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.
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.
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)
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.
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!
