Your bones change throughout your life. Bone mass increases when you’re young, reaches its peak at around age 30, then decreases as you age. It’s important to be aware of ways to improve bone density, as its loss can result in bones that are thin, weak and easily fractured.
Many factors can affect bone health, according to the Mayo Clinic Embody Health newsletter. These include: diet, physical activity, gender, size and age, race and family history, hormone levels, medical conditions, certain medications, and tobacco and alcohol use.
What can you do to improve your bone density?
Eat right – Foods rich in calcium, Vitamin D and other nutrients can reduce the risk of osteoporosis and help maintain bone density. According to the National Institute on Aging, you need calcium throughout your life to build and keep strong, healthy bones. Food is the best source, though dietary supplements are also available. Examples of foods rich in calcium include:
- dairy products (e.g., non-fat or low-fat milk, yogurt and cheese)
- dark green vegetables (e.g., broccoli and kale)
- oily fish (e.g., salmon, tuna and sardines), and
- calcium-fortified foods (e.g., some orange juice and cereals)
Exercise – “Weight-bearing” activities involve doing exercise on your feet, with your bones supporting your weight, according to Embody Health. These work directly on the bones in your legs, hips and lower spine to slow mineral loss, and include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening.
Get some sun – Sunlight is a natural source for Vitamin D, which helps absorb calcium. A number of experts say short bursts (like 10 or 15 minutes) of SPF-free sun exposure regularly can be a safe way to get more vitamin D, according to Fitness Magazine.
Check with your doctor – If you’re concerned about your bone health or your risk factors for osteoporosis, consult your doctor, who might recommend a bone density test. If tests show bone thinning, there are several prescription medications for increasing bone density. Also check with your doctor before starting an exercise program if you have osteopenia or osteoporosis.
Don’t drink much (and don’t smoke at all) — Research shows that regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body’s ability to absorb calcium. So if you drink, do so in moderation. And don’t use tobacco — in addition to its other serious health risks, it contributes to weak bones.
It’s never too early to start building the strong bones you need throughout your life.
