How to Keep Your Bones Healthy as You Age

Understanding Bone Loss and Osteoporosis

Your body produces and removes bone tissue in a process called remodeling. When you’re young, your body creates bone tissue faster. You typically reach peak bone density around 30 years old, so building your bones early on will influence the rate of loss as you age.

Adults older than 51, particularly post-menopausal women, are at an increased risk for osteoporosis, a condition characterized by weak and brittle bones caused by a loss of density. Weakened bones can’t withstand impacts as effectively, making them more prone to fractures.

The following are risk factors for osteoporosis:

• Calcium intake: Low calcium consumption decreases bone density.
• Sex: Women are at a higher risk for osteoporosis.
• Body size: A low body mass index and small frame can influence bone loss.
• Race: People of Caucasian and Asian descent are more likely to develop osteoporosis.
• Family history: Genetics play a role in your susceptibility to bone health issues.
• Medications: Drugs used to address hormone changes, thyroid issues and rheumatoid arthritis can affect your bones.

The Importance of Calcium and Vitamin D for Bone Strength

Remodeling requires a constant supply of calcium to help new tissue form properly, so a deficiency can lead to lower bone mass. You also need Vitamin D to help your body absorb calcium through your intestines.

You’ll find calcium in:

• Dairy products, including milk, cheese and yogurt
• Leafy greens
• Salmon, tuna and sardines
• Soy products

Vitamin D sources include:

• Fortified milk, orange juice and cereal
• Salmon, mackerel and trout
• Sunlight

Exercises for Building and Maintaining Bone Density

Physical activity stimulates bone growth and strengthens your muscles, which support your skeletal structure. Aim for 150 minutes of moderate intensity exercise each week.

Here are some recommendations:

Weight-bearing workouts: These activities involve getting on your feet and raising your heart rate. Taking a brisk walk, hiking, dancing, gardening and water aerobics are effective ways to get your blood flowing.

Resistance training: Work your muscles and build bone mass with resistance exercises. You can lift free weights, work out on a weight machine, use resistance bands or do squats and lunges to increase your strength.

Balance exercises: Maintaining coordination and flexibility can reduce your risk of falling and breaking a bone. Tai chi, yoga, one-legged standing and heel-toe walking can improve your balance.

Lifestyle Habits That Weaken Bones

Even if you eat a well-balanced diet and exercise regularly the following factors will still affect your bone health:

Excess alcohol consumption: Drinking alcohol slows the formation of osteoblasts, which are responsible for building new bones. It also affects your ability to absorb calcium and Vitamin D. Women should only have one drink a day, while men should limit themselves to two.

Tobacco use: Smoking constricts blood vessels and limits the flow of oxygen to our bone tissue. That slows down the formation process, leading to more fragile bones.

Sedentary lifestyle: Your bones need stress signals from activity to stimulate growth and remodeling. Inactivity can lead to increased breakdown and reduced muscle strength, which increases your risk for fractures.

High sodium intake: Consuming too much sodium causes your kidneys to excrete more calcium when you urinate. That imbalance forces your body to pull more calcium from your bones.

Chronic stress: Your body produces more cortisol when you’re stressed, which can break down bone, reduce calcium absorption and inhibit osteoblast production. Practicing stress management can mitigate those effects.

Build a Bone-Healthy Lifestyle

Enjoy nutrition counseling and customized therapy and rehabilitation programs that are designed to enhance your bone strength. Embassy Healthcare offers a variety of personalized healthcare plans to address your unique needs so you can protect your bones and prevent fractures. Contact us or schedule a tour of one of our locations.