Learn how to keep your bones healthy at every age. Discover key nutrients, exercises, and lifestyle factors that can help you stay strong and prevent bone loss.
Bone health is an important part of overall health, no matter what your age is. It's easy to take for granted the support that bones provide us. However, their strength and resilience are essential parts of our daily lives! But in order to properly support ourselves with healthy and strong bones, it's important to maintain proper bone health throughout our life. If you’re wondering how to keep your bones strong as you age, you’re in the right place. In this blog, we will dive into the necessary steps you need to take in order to keep your bones strong for a lifetime.
Gender and Peak Bone Mass
Peak bone mass refers to the maximum size and strength of our bones. Although our genes largely determine our peak bone mass, there are lifestyle factors such as diet and exercise that can impact whether we achieve our full bone mass potential.
When it comes to peak bone mass, men generally have a higher advantage than women. Men accumulate more skeletal mass during growth and have larger bones with greater width and size. On the other hand, women generally have smaller bones with a thinner cortex and smaller diameter, making them more susceptible to developing osteoporosis. However, men are not immune to osteoporosis and face an increased risk, particularly after the age of 70 when bone loss and fracture risk significantly rise.
Bone Health At Every Stage
Gender/Age |
RDA of Calcium (mg/day) |
RDA of Vitamin D (IU/day) |
Bone Health |
Men |
1000 |
600 |
Between 20-30 years Bones reach peak strength in adults aged 20-30 years old, so it is important to get adequate calcium and exercise. Between 30-50 years Bone remodelling begins to decline after age 40, affecting how much bone mass is replaced. Older than 50 years Post-menopausal women can experience major bone loss after menopause, leading to weaker bones and a higher risk of fractures. Osteoporosis is more common in women than men due to this as well as due to acute loss of hormones during menopause. Older than 70 years Men aged 70 and over are at increased risk for low bone mass and fractures. |
Women |
1000 |
||
Children (4-9 years) |
550-650 |
• Young children need an adequate intake of calcium for strong bone and teeth development. • Insufficient Vitamin D can lead to rickets, a condition with weakened bones, bowed legs, and skeletal abnormalities. |
|
Children (10-12 years) |
850 |
|
|
Teens (13-15 years) |
1000 |
||
Teens (16-18 years) |
1050 |
Do’s for healthy Bones?
Here are a few tips for healthy bones you can include in your daily routine:
1. Consume calcium-rich foods: Calcium is crucial for maintaining strong and healthy bones at every age. In addition to this, your heart, muscles, and nerves rely on calcium for proper functioning.
Food sources of calcium: Milk, cheese, eggs
2. Get sufficient vitamin D: Vitamin D can effectively combat bone loss and reduce the risk of fractures, particularly among older adults. This essential nutrient, in conjunction with calcium, plays a major role in the prevention and treatment of osteoporosis. Vitamin D is synthesized by the body upon sunlight exposure and ensuring sufficiency levels is crucial for optimizing calcium absorption.
Food sources of vitamin D: Oily fish like mackerel, eggs, cheese
3. Include physical activity in your daily routine: Engaging in weight-bearing activities like walking, jogging, and climbing stairs can effectively strengthen your bones and gradually diminish bone loss. It would be best to do this for 30 minutes, at least four days per week.
4. Avoid drinking/smoking: For optimal bone health, it is advised to abstain from smoking. Additionally, women should limit their alcohol intake to no more than one drink per day, while men should limit themselves to no more than two drinks per day.
Before implementing any of these tips for bone strength, it’s best to consult with your doctor to avoid any complications.
Dont’s for Healthy Bones
Listed below are certain factors that can impact bone health:
- Limited calcium intake: Calcium intake affects bone density and can lead to early bone loss and increased risk of fractures.
- Physical inactivity: A physically inactive lifestyle increases risk of osteoporosis.
- Alcohol/Smoking: Tobacco use, excessive alcohol contribute to weak bones.
- Gender: Women are at a greater risk due to less bone tissue than men.
- Age: As you grow older, your bones experience a gradual loss in density and strength.
- Being underweight: Severe food restriction and low body weight have detrimental effects on bone health in both men and women.
- Certain medications: Long-term use of certain medications such as prednisone and cortisone can affect calcium absorption and weaken bones.
Conclusion
By implementing these tips for healthy bones into your everyday life, you can ensure your bones remain healthy at every stage. Exercise and eating balanced meals of nutrient-rich foods daily can be a great way to actively protect and strengthen your bones. Finally, if you are dealing with any health conditions, make sure you consult with a healthcare professional who can give you expert advice pertaining to your diet and lifestyle! With commitment over time and vigilance on the side of maintaining physical activity and eating well - strong bones at any age can be achieved!